Can We Prevent Osteoporosis After Age 30?
Osteoporosis is the condition in which the mineral and matrix of the bone decrease at equal rates and fall below normal values, and the risk of fractures increases and occurs accordingly.
Bone density is higher in men than in women. In addition, since there is rapid bone loss in women in the postmenopausal period, osteoporosis-related fractures are most common in women. As age progresses, bone destruction surpasses bone formation, resulting in a net bone loss. Many reasons have been listed for this loss, from insufficient osteoblasts to calcium and vitamin D deficiency, from hormonal factors to reduced physical activity.
Studies have shown that bone formation is faster than destruction until the age of 30. This shows us that you have enough time to increase bone mass.
Even if a calcium-rich diet and sports were not done in childhood, this problem can be overcome with nutrition and exercise programs organized in later years.
Some factors increase osteoporosis. The first of these is genetic factors. There is a higher risk of osteoporosis in people with small, thin builds, blue eyes and blonde hair, and this risk factor cannot be changed. Nutrition plays an important role in preventing osteoporosis. Excessive consumption of alcohol, cigarettes, coffee and some medications (cortisone etc.) increase the formation of osteoporosis. Between the ages of 30 and 40, 1000-1200 mg of calcium is needed per day. Considering that there is 200-250 mg of Ca in a glass of milk and 250 mg of Ca in a bowl of yogurt, we can get approximately 1000 mg of Ca by eating a glass of milk, a bowl of yogurt and green vegetables every day. If we want to increase our bone mass, we should take an additional 500 mg of Ca, and the most appropriate time for this intake is in the evening.
In addition to nutrition, it has been determined that exercise plays a very important role in preventing osteoporosis. Repeated aerobic, walking, running and dancing increase bone density with weight-bearing exercises. Especially those with back pain should do extension exercises for the back muscles, the surrounding muscles should be strengthened to support the spine, and the abdominal muscles and respiratory muscles should be strengthened.
So, if you are 30-35 years old, you can prevent osteoporosis by paying attention to your diet, taking into account 1000 mg Ca intake per day, limiting alcohol, smoking and drinking, and doing balanced exercise.
If you are in your 40s, you should also be under regular hormonal control, because the decrease in serum estrogen values after menopause causes osteoporosis, which is tried to be prevented by giving bone cells and calcium stored in the bones to the serum. In women in this period, if there are no precursor events to cancer in their history, if there is no cancer in their family and lineage history, and if they do not smoke, estrogen is given to try to prevent osteoporosis.
Osteoporosis
Osteoporosis is the condition in which the mineral and matrix of the bone decrease at equal rates and fall below normal values or spontaneous fracture occurs.
During and after menopause, women experience rapid bone loss due to estrogen loss. It has been determined that there is a high rate of bone loss (3%), especially in the first 5 years.
Although all menopausal women have estrogen deficiency, bone loss is not at the same rate. This suggests that some factors besides estrogen deficiency play a role.
These are;
Genetic factors (white race, delicate type, etc.)
Sedentary lifestyle
Excessive exercise
Early menopause
Nutrition (vegetarian diet, excessive coffee, alcohol, smoking)
Use of drugs that cause osteoporosis, etc.
The most important complaint of the patient is back pain. Later, fractures, hunchbacks, shortening of height and posture disorders occur.
Postmenopausal osteoporosis treatment should be planned with a multidisciplinary approach. This team includes a gynecologist, physical therapist, psychiatrist and laboratory. If there is no problem with the patient being estrogen as a result of bone densiometry, mammography, smear and tests, estrogen calcium can be given. If there is a problem with hormone therapy, bisphosphonate + colcytonin calcium combinations can be applied.
The intensity of the treatment varies according to the patient’s condition. Drug therapy in osteoporosis is not enough to get the desired result.
A woman who has entered menopause should first have her muscle, joint and bone structure evaluated by a physical therapist. In addition to drug therapy for bones, special home exercises that will provide stimulation should be given and appropriate muscle programs should be organized by evaluating the muscle strengths that provide bone support.
Muscle programs applied for 15-20 sessions strengthen the muscles, protect the joints and prevent the increase of osteoporosis by applying pressure to the bones. In addition to muscle programs, glucosamine + chondroitin preparations are given to protect the joints, thus preserving the woman’s posture and opening the way to a healthier, painless and happier life as she ages.