Did you know that osteoporosis can be contracted unknowingly? With these guidelines, you will keep your bones strong


An estimated 400,000 Finns suffer from osteoporosis, but most do not know it themselves.

How, then, do you know if your own bones are strong or not? From nowhere. Osteoporosis does not show any symptoms in any way, and the diagnosis is often a surprise. The first sign is often a fracture.

Even a young person can have fragile bones, as autoimmune diseases such as intestinal diseases and rheumatoid arthritis, for example, predispose to osteoporosis. Celiac disease has the same effect as it impairs the absorption of calcium and vitamin D.

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Certain medications, such as cortisone and some medications for diabetes and cancer, also increase the risk of osteoporosis.

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A strong bone does not break when it falls

A fracture is always a worrying sign, as a strong bone does not break when it falls. And how strong your bones are has a direct effect on how functional you stay. For example, a hip fracture often takes weeks of bed rest, at which point your general condition and muscle condition decline and you are more prone to disease.

The good news, however, is that you can influence the strength of your bones yourself.

Jump, dance and run!

The best way to take care of your bones is with a good lifestyle. Regular exercise maintains bone strength and slows down osteoporosis, or bone loss. Running, jumping, gymnastics, dancing, ball games and any kind of exercise with strokes and changes of direction are good.

In addition to fast-paced movement, the skeleton also needs muscle fitness training, such as gym exercises, a body pump, or other muscle fitness workout. That, too, strengthens the bone. The more you strain your bone, the stronger it develops.

There is no unnecessary exercise. Even walking helps your bones stay fit as long as you put your slippers in front of another regularly. All exercise works to prevent fractures, even a shopping trip on foot. It also improves coordination, balance and reduces the risk of falling.

A sled has a higher risk

The bones are at their strongest when they are 20-30 years old. However, as early as forty years of age, bone mass and structure begin to decline.

From middle age onwards, bone mass decreases by as much as one percent per year for the rest of life. Bone is brittle in everyone, but in women the pace is faster. During menopause, bone loss is rapid and the risk of osteoporosis is real. Hormone replacement therapy can be helpful, but it should not be used just to strengthen the bone, as it is not suitable for everyone.

Instead, increasing exercise always helps. Exercise is especially important for women because they have, on average, thinner bones than men, especially if they are slender and slender. Even the genome exposes.

Half an hour is enough

To strengthen the bones, you can already benefit from half an hour of daily exercise. The a and o of everything is regularity. If you take a two-week gym break and quit, the benefit is zero. Exercise should be fun and comfortable so that you can continue it for the rest of your life.

Instead, ultra-long runs like a marathon don’t strengthen the bone, on the contrary. The body needs rest after exercise to strengthen the tissues.

Remember vitamin D and calcium

You can also strengthen your bones by eating right. The most important nutrient is calcium. It should be obtained from a diet of 1,000 to 1,500 milligrams a day, which means, for example, yoghurt, 2 to 3 slices of cheese and a couple of decades of milk.

If you do not use dairy products at all or are vegan, the amount of calcium may be too low. Then you can take the confirmation from the jar.

Another important bone building block is vitamin D. It is needed for calcium to be absorbed and transported to the bone. Fatty fish, rapeseed oil and nuts are good sources, as are dairy products to which vitamin D has been added. Deet can also be obtained from the sun, but only in summer.

For adults, a 10 microgram vitamin D supplement is recommended if you do not get enough vitamin from your diet.

Good care improves

Osteoporosis is detected by bone density measurement, for example, in an occupational health care or health center. If any of the factors predisposing to bone fragility are found, you may want to discuss the need for bone density measurement with your doctor.

Also at risk are those with previous fractures as a result of normal falls. If osteoporosis is diagnosed, there is no need to panic, as the disease is curable and medication exists.

Central to treatment is reducing the risk of fractures by following a healthy lifestyle and monitoring skeletal status.

Expert: Ari Rosenvall, General Practitioner Mehiläinen Osteoporosis Clinic.

This article has appeared in Good Health magazine. As a subscriber, you can read all numbers free of charge from the digilehdet.fi service.


Source: Hyvä Terveys by www.hyvaterveys.fi.

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