As we get older, our bones become thinner and weaker. Our skeleton becomes more fragile, and even minor movements or falls can cause fractures. Bone loss is a painless process, and pain usually occurs only when the first fractures develop. By being aware of this process and taking action in time, we can prevent osteoporosis or slow its progression.<\/p>\n\n\n\n
Bone loss begins at around the age of 30 and progresses so slowly that we do not notice it.<\/p>\n\n\n\n
Women are at greater risk of developing osteoporosis than men. During perimenopause and after menopause, the amount of oestrogen in a woman’s body decreases. One of the consequences of this natural process is accelerated bone loss. Women over the age of 50 may discover that they have osteoporosis only after breaking a wrist or hip as a result of a minor fall or an awkward movement. In later life (after the age of 60 or 70), some women notice that they have lost height or that their spine has become curved. This happens because their bones have become so fragile that even coughing or lifting heavy objects can cause vertebral fractures. These injuries can be very painful. Wrist fractures usually heal without serious consequences. Spinal or hip fractures, however, can be more complicated and may lead to prolonged immobilisation, leaving the patient dependent on help from family members or others.<\/p>\n\n\n\n
After the age of 60, the incidence of osteoporosis increases in both men and women. Certain lifestyle habits, hereditary factors, medical conditions and medicines can influence the development of osteoporosis.<\/p>\n\n\n\n
On the following pages, you can find out whether you are at increased risk of developing osteoporosis and how you can change your lifestyle to reduce that risk.<\/p>\n\n\n\n
You can discuss suitable ways of identifying, preventing and treating osteoporosis with your GP or pharmacist.<\/p>\n\n\n\n
As we age, our bones become thinner and more fragile. In theory, we can all be at increased risk of developing osteoporosis. Certain factors can accelerate this process, so it is important to be aware of them.<\/p>\n\n\n\n
Osteoporosis is more common in women than in men. As life expectancy increases, so does the likelihood of developing osteoporosis.<\/p>\n\n\n\n
Approximately half of all women over the age of 50 will experience problems related to osteoporosis. After menopause, the ovaries stop producing the female hormone oestrogen. Oestrogen plays an important role in maintaining healthy bones. Without it, bones lose calcium, one of their most important components. If you experienced early menopause and stopped menstruating before the age of 45, your bones will lose the protective effects of oestrogen much earlier than usual, increasing your risk of developing osteoporosis.<\/p>\n\n\n\n
Oestrogen production in your body can also decrease for other reasons. If your ovaries or uterus have been surgically removed, your body may have lower oestrogen levels, increasing your risk of osteoporosis. Women who experienced interruptions in their menstrual cycle during their reproductive years that were not related to pregnancy may also have weaker bones due to disrupted oestrogen production during those periods.<\/p>\n\n\n\n
If you still menstruate regularly, your body produces sufficient amounts of oestrogen to help protect your bones against calcium loss.<\/p>\n\n\n\n
We all know that excessive smoking is harmful to our health. In addition to the well-known fact that smoking increases the risk of cancer and cardiovascular disease, heavy smokers may develop osteoporosis-related problems at a much younger age. Smoking accelerates bone loss and therefore increases the likelihood of developing osteoporosis.<\/p>\n\n\n\n
Avoid excessive alcohol consumption! A glass of good wine with a main meal may be beneficial to your health, but every additional glass can do more harm than good. Among other effects, alcohol can reduce the amount of calcium in your body and damage the cells responsible for building bone tissue.<\/p>\n\n\n\n
We are what we eat!<\/p>\n\n\n\n
If we do not ensure that our diet contains enough calcium, our bodies do not receive sufficient building blocks to maintain adequate bone mass and healthy bones. People with eating disorders or those who do not eat enough calcium-rich foods, such as dairy products and fresh vegetables, are at greater risk of developing osteoporosis. Our calcium requirements vary at different stages of life. Children, adolescents, pregnant women, breastfeeding mothers and postmenopausal women have increased calcium requirements.<\/p>\n\n\n\n
As we get older, we should pay more attention to what we eat.<\/p>\n\n\n\n
As we age, our digestive system becomes less effective at absorbing essential vitamins and minerals from the food we eat every day. This is why malnutrition is relatively common among older people who believe they are eating properly.<\/p>\n\n\n\n
Weight-bearing activities help build strong bones. Just as muscles can lose their strength if we do not use them, bones also need a certain amount of movement and physical stress to remain strong and healthy. People who are physically inactive are at greater risk of developing osteoporosis.<\/p>\n\n\n\n
If your mother or grandmother had osteoporosis, you may also be at greater risk of developing the condition.<\/p>\n\n\n\n
A family member may have been diagnosed with osteoporosis by a doctor. However, as the disease can be present without obvious signs or symptoms, you may have relatives who have osteoporosis without knowing it. Typical signs include fractures following a minor fall or injury, loss of height or a curved spine.<\/p>\n\n\n\n
If you have experienced a wrist, hip or spinal fracture, this may indicate that your bones are already fragile. This means you may be at greater risk of further fractures in the same or other parts of your body.<\/p>\n\n\n\n
Women with a very slight build and low body weight (BMI below 19) are at greater risk of developing osteoporosis. When bones begin to thin due to menopause, fractures may occur earlier in women who already have a small bone structure than in those with a normal body weight.<\/p>\n\n\n\n
Certain conditions, such as an overactive thyroid, liver disease and some gastrointestinal disorders, can contribute to osteoporosis. Some medicines used for the long-term treatment of conditions such as asthma or rheumatoid arthritis can also reduce bone mass. If you take these medicines, consult your doctor or pharmacist for advice on what you can do to protect your bones.<\/p>\n\n\n\n
Here are some basic guidelines to help you maintain healthy bones and overall good health.<\/p>\n\n\n\n
There is plenty of information available on how to adopt a healthier lifestyle. These changes are also important for maintaining healthy bones.<\/p>\n\n\n\n
Heavy smokers may develop osteoporosis-related problems at a much younger age. If you have not already stopped smoking for the sake of your lungs, heart and blood vessels, osteoporosis is another good reason to quit.<\/p>\n\n\n\n
Small daily amounts of ethanol may not be harmful, but regular alcohol consumption can increase your risk of developing osteoporosis.<\/p>\n\n\n\n
Make sure children and adolescents get enough calcium during their growing years so that their bodies can build strong bones. Even after we stop growing, we still need sufficient calcium in our diet to maintain healthy bones. Calcium helps build strong bones and keeps them strong.<\/p>\n\n\n\n
You can get plenty of calcium from foods such as milk, yoghurt, cheese and other dairy products, as well as green leafy vegetables. Fish, dried fruit and nuts are also good sources of calcium. You can also choose foods fortified with calcium, such as orange juice, milk and muesli.<\/p>\n\n\n\n Daily calcium requirements vary at different stages of life. Ask your pharmacist how much calcium you may need as a dietary supplement.<\/p>\n\n\n\n Skipping meals or following extreme diets can lead to deficiencies in calcium and other nutrients your body needs to stay healthy.<\/p>\n\n\n\n Physical activity is very important for good health and strong bones.<\/p>\n\n\n\n Regular exercise and participation in sports help prevent bone loss and benefit your overall health. Choose exercises that are appropriate for your age and make sure you do them regularly. The most beneficial exercises are weight-bearing activities, such as walking, light jogging, dancing, climbing stairs or lifting weights.<\/p>\n\n\n\n If you are young, taking part in any recreational sport is beneficial.<\/p>\n\n\n\n If you have not exercised for several years, there is no need to overdo it or start with strenuous activities. Make time for a daily walk! Walking your dog every day is better than playing an intense hour of tennis once a week.<\/p>\n\n\n\n Even people who already have osteoporosis can do some simple mobility exercises.<\/p>\n\n\n\n Your doctor or pharmacist can advise you on the type of physical activity that is most suitable for you.<\/p>\n\n\n\n Talk to your doctor or pharmacist about hormone replacement therapy. You can do this even before menopause, which is the stage when your body stops producing certain hormones. Hormone replacement therapy replenishes these hormones and can help prevent increased bone loss during this period.<\/p>\n\n\n\n You can also talk to your pharmacist to assess whether you may be more prone to osteoporosis than other people. Several factors influence the development of osteoporosis, including certain medicines. Your pharmacist can advise you where to have your bone mineral density measured and what you can do yourself to keep your bones healthy.<\/p>\n\n\n\n If you have any further questions or need advice, ask your pharmacist.<\/p>\n","protected":false},"excerpt":{"rendered":" As we get older, our bones become thinner and weaker. Our skeleton becomes more fragile, and even minor movements or falls can cause fractures. Bone loss is a painless process, and pain usually occurs only when the first fractures develop. By being aware of this process and taking action in time, we can prevent osteoporosis […]<\/p>\n","protected":false},"featured_media":0,"template":"","meta":{"_acf_changed":false},"vrsta_nasveta":[],"class_list":["post-4283","nasvet","type-nasvet","status-publish","hentry"],"acf":[],"_links":{"self":[{"href":"https:\/\/obalne-lekarne.si\/en\/wp-json\/wp\/v2\/nasvet\/4283","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/obalne-lekarne.si\/en\/wp-json\/wp\/v2\/nasvet"}],"about":[{"href":"https:\/\/obalne-lekarne.si\/en\/wp-json\/wp\/v2\/types\/nasvet"}],"wp:attachment":[{"href":"https:\/\/obalne-lekarne.si\/en\/wp-json\/wp\/v2\/media?parent=4283"}],"wp:term":[{"taxonomy":"vrsta_nasveta","embeddable":true,"href":"https:\/\/obalne-lekarne.si\/en\/wp-json\/wp\/v2\/vrsta_nasveta?post=4283"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}Food<\/th> Calcium content<\/th><\/tr> Milk<\/td> 770 mg \/ 500 ml<\/td><\/tr> Cheese<\/td> 760 mg \/ 100 g<\/td><\/tr> Yoghurt<\/td> 150 mg \/ 100 g<\/td><\/tr> Bread<\/td> 7.5\u201345 mg \/ slice<\/td><\/tr> Sardines<\/td> 440 mg \/ 100 g<\/td><\/tr> Broccoli<\/td> 100 mg \/ 100 g<\/td><\/tr> Egg<\/td> 27 mg \/ egg<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n Do not skip meals or start extreme diets!<\/h3>\n\n\n\n
Make physical activity part of your daily routine<\/h3>\n\n\n\n
Hormone replacement therapy<\/h3>\n\n\n\n