Osteoporosis

Osteoporosis — is a systemic disease of the skeleton, characterized by decreased density and disrupted microstructure of bone tissue. This makes bones more fragile and increases the risk of fractures, especially of the spine, hip, and wrist.

The disease develops slowly, over years, and is often first detected after a fracture. That is why osteoporosis is called the “silent destroyer of bones.”

Causes of Osteoporosis

The development of osteoporosis is associated with an imbalance between the processes of bone destruction and restoration.

Normally, bone is constantly renewed: old areas are resorbed, and new ones are formed. When destruction begins to outweigh synthesis, bones lose density.

Many factors influence this process:

• age — after 35–40 years, the rate of bone restoration decreases, and after menopause, the process accelerates due to hormonal changes;
• deficiency of sex hormones — in women after a decrease in estrogen, in men with low testosterone;
• lack of calcium, vitamin D, magnesium, zinc, and vitamin K2 — these nutrients are involved in bone mineralization;
• excessive consumption of sugar, caffeine, and phosphates (carbonated drinks, cola, processed foods) — they contribute to calcium leaching;
• gastrointestinal and liver diseases — reduce the absorption of vitamin D and minerals;
• sedentary lifestyle — without physical activity, bone loses the stimulus for renewal;
• smoking, alcohol, and chronic stress — disrupt hormonal balance and microcirculation in bone tissue;
• use of glucocorticoids, antacids, anticonvulsants — some medications increase calcium loss.

Symptoms of Osteoporosis

In the early stages, osteoporosis does not cause pain and has no pronounced symptoms. Signs appear when bone mass loss reaches 30–40%:

• dull pain in the back, worsening with load;
• decreased height by several centimeters, appearance of stoop or kyphosis;
• fractures from minor falls or impacts;
• muscle spasms, brittle nails, tooth decay — signs of mineral deficiency.

Diagnosis of Osteoporosis

Early diagnosis is extremely important as it allows for the prevention of fractures. The main examination methods include:

• bone densitometry (DXA) — the “gold standard” for measuring bone mineral density, usually examining the lumbar spine and hip;
• X-ray — allows for the detection of already formed fractures and deformations of the vertebrae;
• blood tests for calcium, phosphorus, magnesium, alkaline phosphatase, parathyroid hormone, and vitamin D;
• assessment of sex hormone levels and thyroid function;
• hair spectral analysis — helps determine chronic mineral deficiency in the body.

Blood tests for calcium, magnesium, potassium, and sodium do not reflect their actual levels in tissues. These minerals are maintained in plasma within narrow limits due to homeostasis, so even with a pronounced deficiency of intracellular or bone reserves, the indicators may remain “normal.”

Prevention and Treatment

Prevention of osteoporosis should begin long before old age — the formation of a strong skeleton occurs up to 30 years. However, even in adulthood, it is possible to significantly slow down bone mass loss.

Nutrition for Bone Health

• daily intake of sufficient protein (especially animal) — it is necessary for collagen synthesis in the bone matrix;
• foods rich in calcium: sardines, salmon with bones, cottage cheese, almonds, sesame, green vegetables (kale, broccoli);
• sources of vitamin D: fatty fish, egg yolks, butter from grass-fed milk, sunbathing;
• vitamin K2 — regulates calcium distribution, directing it to bones rather than vessels (sources: natto, fermented cheeses, egg yolks);
• magnesium and zinc — necessary for osteoblast activity (found in seeds, nuts, meat, eggs);
• limiting sugar, alcohol, excess caffeine, and phosphates, which increase calcium excretion.

Physical Activity

• regular strength exercises, yoga, walking, swimming strengthen bones and improve coordination;
• bodyweight exercises (squats, planks, lunges) are especially effective for stimulating bone tissue growth;
• it is important to avoid hypodynamia — even 30 minutes of activity a day reduce the risk of fractures.

Additional Measures

• monitoring vitamin D levels (optimal 50–80 ng/ml);
• quitting smoking and alcohol;
• normalizing sleep and stress levels (cortisol reduces bone mineralization);
• if necessary — consulting a doctor about taking medications: bisphosphonates, vitamin D3, K2, calcium, type II collagen.

Conclusion

Osteoporosis — is one of the most common age-related diseases, but it can be prevented. Maintaining healthy levels of vitamins and minerals, balanced nutrition, an active lifestyle, and regular check-ups allow for the preservation of bone mass and the prevention of fractures.

Bone health is formed every day — proper habits, physical activity, and care for micronutrient balance remain the best protection against osteoporosis.