Preventing and relieving osteoporosis

Osteoporosis is a natural process: bone cells are constantly renewed, but around the age of 35, production tends to slow down. Osteoporosis sets in and causes a loss of bone density. Fragile, they fracture more easily.

Osteoporosis is an often silent disease

Before fractures occur following a fall or blow, even without seriousness, the disease is mostly silent. The bones are becoming more refined, the back is rounded. Only a arched back, general settling or persistent back pain can evoke osteoporosis. The fractures are only at an advanced stage.

The different fractures linked to osteoporosis

In France, about 4 out of 10 women over the age of 50 suffer a fracture due to osteoporosis, with the hips, back and wrists being the most affected parts of the body. In humans, it causes one-third of hip fractures.

Osteoporosis fractures are painful and sometimes disabling, with loss of autonomy and isolation, often leading to depression.

Compression fractures of the vertebrae that can cause severe back pain.
Possibly fractures or crumbling of the vertebrae resulting in a settlement.
Reduced bone density, increasing the risk of fractures, including wrist and hip.

Who are the people at risk?

Women are more affected, especially after menopause, because they no longer benefit from estrogen protection. Early menopause is an additional risk of osteoporosis.

After age 60, osteoporosis is on the rise in both sexes. Family history also increases risk, as does alcoholism, smoking, low weight and overtraining. Calcium deficiency and malabsorption or inactivity are sometimes also responsible for osteoporosis.

Diet and lifestyle to prevent osteoporosis

It is important to have an adequate supply of calcium throughout your life. In France, the needs are estimated at 900 mg per day for an adult, 600 mg for a young child and 1,200 mg for a child.

A good lifestyle can delay the onset of osteoporosis. Regular physical activity, for which the body supports its own weight, helps to strengthen bones, as do resistance exercises that use muscle strength such as dumbbells.

Tips to prevent osteoporosis

• Eat calcium-rich foods such as milk, cheese, yoghurt, small-cut fish such as sardines, and calcium-fortified products. 
•    - Eat 3 dairy products a day to cover your needs: for example, milk with your cereal for breakfast, a snack yoghurt and a slice of cheese (30 g).
•    - Prefer light dairy products if you are monitoring your weight. They are as rich in calcium as whole milk. 
• To cover vitamin D needs, in summer, it is enough to expose your face and arms daily between 15 and 20 minutes in daylight. Avoid the sunniest hours, however, from noon to 3 p.m. The rest of the year, eat more vitamin D-rich foods (light milks, egg yolks, sea-fat fish, liver), or even dietary supplements, if you don't get enough sun.
• Every day, practice a physical activity for which the body must bear its own weight: brisk walking, running, dancing, jogging...
• Do not smoke or drink more than 2 glasses of alcohol per day. 
• After menopause, some women may need to take calcium supplements or hormone replacement therapy. Ask your doctor for advice.

Osteoporosis: recommended foods

• Dairy products: skimmed milk and low-fat, calcium-rich cheese for strong bones.
• Alternatives to calcium-rich dairy products: fortified soy milk, rice or oats, fortified cereals, dark green bread and vegetables.
• Fatty fish such as salmon, sardines or mackerel, an excellent source of calcium and vitamin D for bones.
• Mineral waters rich in calcium; 500 mg per litre.

Osteoporosis: foods to avoid

• Excess salt increases calcium loss. 
• High and regular alcohol consumption contributes to decreased bone density, increasing the risk of fractures.
• Foods rich in phosphoric acid, such as cola or cold cuts, promote calcium loss.

How is osteoporosis treated?

In addition to lifestyle rules, calcium and vitamin D supplements can be prescribed to prevent osteoporosis, combined with medication to preserve bone density and reduce the risk of fractures.

Vitamin D to help osteoporosis

Vitamin D should not be overlooked, as it promotes the absorption of calcium by the body.
It is found in foods, but it is mostly synthesized by the skin under the action of ultraviolet light. In some cases, calcium or vitamin D supplementation may be recommended by your doctor.