Who is at risk, what causes bone tissue thinning, and preventive measures: it’s possible and necessary to avert disaster.
Symptoms of Osteoporosis
The essence of this progressive disease, osteoporosis, lies in the reduction of bone density. The loss of bone mass is caused by the leaching of mineral elements. This porous structure leads to brittleness, which manifests as fractures.
The most vulnerable areas are those with spongy tissue: the forearms, heels, long bones, ribs, vertebrae, and the neck of the femur.
Early symptoms of osteoporosis can include nonspecific manifestations:
- painful bone reactions to weather changes;
- painful nighttime calf muscle cramps;
- fatigue.
As the disease progresses, characteristic signs develop: brittle bones and back pain. It’s concerning not just if you feel pain in your lower back or neck after working in the garden (that should pass in a couple of days), but if a dull ache appears against a backdrop of overall good health, without any strain. Alarm bells should ring if bone pain lasts for two weeks and only subsides after taking painkillers.
Symptoms of late-stage osteoporosis include:
- dull or sharp pain when standing in areas of vertebral deformities, which eases with spinal unloading (a sign of reduced vertebral height);
- postural changes: from slouching to a hunchback (the curvature of the spine increases in the thoracic region while disappearing in the lumbar region);
- decreased height.
The insidious nature of this condition is that problems often go unnoticed for a long time. Most people seek treatment for osteoporosis only after fractures occur. Early diagnosis can prevent complications.
Osteoporosis – Causes
Experts consider insufficient bone mass strength before the age of 30 as the starting point. The density of tissue at the end of adult body formation determines the chances of developing bone disease later on. Caution should be exercised starting at age 50. Women in postmenopause are at risk due to decreased levels of the protective hormone estrogen. Additional causes include the use of hormonal medications, early and surgical menopause (cessation of menstruation before age 45 due to ovarian dysfunction and their removal before age 50).
Disruption in the production of sex hormones due to gland dysfunction in men (hypogonadism) is also a cause of early “softening” of bone tissue. There is even a juvenile form of the disease: a disruption in bone self-renewal during adolescence can be reversible.
Concerning factors include a history of previous fractures, frequent fractures in family history, and somatic disorders.
Osteoporosis can be caused by:
- genetic disorders;
- rheumatism affecting various organs;
- endocrine system diseases;
- kidney diseases;
- chronic digestive issues;
- blood formation disorders;
- the impact of hormonal medications.
While older adults (over 75) are at risk for fractures of the shoulder bones and neck of the femur, the younger population is particularly vulnerable in the vertebrae and the radius.
Osteoporosis of the Vertebrae
A yearly loss of 2 cm in height and over 4 cm throughout life should raise concerns. A low body mass index (less than 20 kg/m²) is also seen by doctors as a provoking factor for the development of vertebral osteoporosis.
The most common issue is the formation of intervertebral hernias in the lumbar region. This is linked to greater loads in the absence of rib support. Following closely are intervertebral hernias in the cervical region, while the thoracic region accounts for only 1% of cases.
The “wear and tear” of the spine manifests as growth and displacement of vertebrae, narrowing the canals. The causes can be traced back to hypodynamia (lack of mobility), overexertion (inadequate one-time loads, such as lifting a cabinet), and weakness of connective tissue (accompanying conditions can include hemorrhoids and varicose veins in the legs).
Surgical treatment for osteochondrosis is required in only 5% of cases: when there is weakness in the foot, pelvic function disturbances against a backdrop of back and leg pain, or ineffectiveness of non-surgical treatment methods for two months.
Manual therapy and physiotherapy belong to conservative treatments that are applied under a doctor’s supervision in the early stages of the disease. Intervention by a masseur without prior examination (MRI) is unacceptable, as it can harm the patient: intensifying pain and causing complications from herniated protrusions. Unqualified traction is particularly dangerous. To maintain the health of intervertebral discs, it should be conducted in water.
While swimming relieves pressure on the spine, running is not recommended due to the high impact load on the discs. Walking outdoors should be prioritized: it ensures proper functioning of intervertebral discs and joints (nutrition and removal of waste products). People with back issues should sleep on a medium-firm mattress. A suitable example would be an 8 cm thick foam mattress placed on the floor.
Osteoporosis Prevention
The problem lies in the modern lifestyle, which is not aligned with evolution. The lack of physical activity, sunlight, and natural nutrition affects urban dwellers more. The characteristics of rural life largely protect people from this danger.
The best prevention of osteoporosis is to eliminate harmful habits and destructive conditions: alcohol dependence, smoking, sedentary lifestyle, and constant deficiency of the “sunshine” micronutrient and calcium. Daily intake of 10 mcg of vitamin D becomes particularly important during seasonal shortages of sunlight.
Regular physical exercise encourages bones to self-repair, building their own tissue. Ultimately, the musculoskeletal system and vestibular apparatus strengthen: moderate training improves coordination, reducing the likelihood of falls and fractures.
Osteotropic medications help maintain bone tissue volume. To enhance their effect, it’s essential to improve metabolism by facilitating calcium absorption. Sometimes the body receives enough calcium but cannot retain it. Therefore, alongside enriching the diet with necessary products, it’s important to reduce the intake of anything that hinders the absorption of this vital food component (spinach, sugar, and coffee are contraindicated).
For good health, an adult needs 1000 mg of calcium daily. When consumed correctly, familiar foods can provide this norm—not just dairy. For example, while milk contains 120 mg of calcium per 100 ml, 100 g of beans contains 200 mg of this valuable mineral, watercress has 214 mg, almonds have 250 mg, rose hips have 257 mg, young nettles have 713 mg, and sesame seeds have 800 mg. These foods can replenish calcium stores while also improving its absorption.
For calcium to be absorbed by bone tissue, the body must have enough magnesium (found in bran, whole grain bread, and nuts) and phosphorus salts (found in fish).
It’s necessary to combine calcium-rich foods with vitamin D (found in dairy products, butter, egg yolks, and fatty fish) and ascorbic acid (the main source of which is vegetables). Successful calcium absorption is aided by lemon juice, dill and parsley broth, and raisins, which contain boron—essential for osteoporosis prevention.