Osteoporosis is a disease characterized by a decrease in bone density and the deterioration of bone tissue microarchitecture, leading to more fragile bones prone to fractures, especially in the hips, wrists, and spine.
Why does it affect women more?
Throughout our lives, our bones are influenced by various factors, but there are three main reasons why women are more vulnerable:
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Hormonal changes: The drop in estrogen after menopause accelerates bone loss. Research indicates that up to 20% of bone loss can occur during these stages, and approximately 1 in 10 women over 60 worldwide suffer from osteoporosis.1
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Smaller bones: In general, women start with a lower bone mass than men.
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Reproductive factors: Multiple pregnancies, prolonged lactation without adequate supplementation, or early menopause can also weaken bones.
Common risk factors
It's important to know if we are in a risk group. These are the most common risk factors:
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Being over 50 years old.
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Family history of osteoporosis or fractures.
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Early or surgical menopause.
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Diet low in calcium or vitamin D.
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Lack of physical activity.
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Smoking or excessive alcohol consumption.
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Eating disorders or prolonged amenorrhea (more than 3 months without menstruation).
How do I know if I have osteoporosis?
Often, osteoporosis does not show symptoms until a fracture occurs. That's why it's called "the silent disease." Some warning signs may include 4:
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Loss of height
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Persistent back pain
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Stooped or hunched posture
What can I do to prevent it?
The good news is that osteoporosis can be prevented and treated. Here are some key habits:
1. Nutrient-rich diet
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Prioritize calcium-rich foods: green vegetables (like broccoli), fruits (like oranges and apricots), dairy products (yogurt, cheese, and milk), nuts (especially almonds)...3
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Ensure you have a good level of vitamin D, especially in months with low sun exposure.
2. Daily movement
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Do weight-bearing exercises like walking, dancing, or climbing stairs. Adults should engage in at least 2 hours and 30 minutes of aerobic activity per week. 2
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Incorporate strength and balance exercises; they are essential to prevent falls. 2
3. Regular medical check-ups
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Get a bone density scan (a non-invasive medical test that measures bone mineral density), especially if you are over 50 or have risk factors.
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For those who do not get enough calcium through their diet, supplements like Savebone® can be beneficial as they have been designed with a formula specially created to:
✅ Provide calcium, essential for strong bones.
✅ Supplement with vitamin D, as it facilitates the absorption and regulation of calcium in the body.
✅ Supplement with phytate, which acts as a natural bisphosphonate and slows down bone destruction.
References:
*1. Endocrine Society. (n.d.). Menopause and bone loss. https://www.endocrine.org/patient-engagement/endocrine-library/menopause-and-bone-loss
*2. National Health Service (NHS). (2022). Osteoporosis - Prevention. https://www.nhs.uk/conditions/osteoporosis/prevention/
*3. International Osteoporosis Foundation (IOF). (n.d.). Exercise and bone health. https://www.osteoporosis.foundation/patients/prevention/exercise
*4. Verywell Health. (2023, November 10). Can height loss be a symptom of osteoporosis? https://www.verywellhealth.com/osteoporosis-height-loss-7090070
