The human skeleton is, figuratively speaking, like the framework of a house—a support structure that we must build strong from an early age.
Peak bone mass is reached in one’s 30s, and from then on, it begins to decline due to physiological factors, primarily the decrease in sex hormone levels. A very sharp decline in bone density occurs in women around the age of 50 with the onset of menopause. If we do not take proper care of our bones, we may be affected by a severe skeletal disease in old age—osteoporosis.
What is osteoporosis?
Osteoporosis, or bone thinning, is one of the most common chronic skeletal diseases worldwide, leading to reduced bone density and quality. This insidious disease often only reveals itself through a fracture.
According to the International Osteoporosis Foundation, someone in Europe suffers an osteoporotic fracture every 30 seconds. The lifetime risk of a hip fracture for women is one in six, significantly higher than the risk of breast cancer. A hip fracture is not just a simple break.
It is important to know that due to complications, hip fractures result in death in 25% of cases. Additionally, 50% of patients never regain full independence and require lifelong assistance, while 25% recover but continue to suffer from chronic pain, loss of work capacity, and reduced mobility. When osteoporosis manifests as spinal fractures, it leads to a hunched back, which becomes visibly noticeable.
Fortunately, osteoporosis is preventable. To ensure that our skeletal framework supports us in old age, that our bones do not break, and that our backs do not curve, we must start taking care of our bone health much earlier.
What should you pay attention to?
Bones are primarily composed of calcium, making it a crucial element in strengthening and maintaining bone density, achieving maximum bone strength in youth, and preserving it later in life.
The skeleton loses about 500 mg of calcium per day. This must be replenished through food or calcium supplements. Vitamin D plays a vital role in calcium absorption from the intestines, and its levels must be maintained within normal ranges year-round. The ideal vitamin D level for optimal calcium absorption is 85 nmol/L.
In older age, calcium absorption decreases. Therefore, the Health Development Institute recommends that women over 50, regardless of diet, consume an additional 500 mg of calcium daily.
Physical activity is also essential. Exercise strengthens not only muscles but also bones—bones need physical stress to stay strong. We have a choice: do we want to run and play with our grandchildren in old age, or will we need to be pushed in a wheelchair? Let’s think about this—what kind of bones do we want for ourselves, not just during Osteoporosis Awareness Month, but every month, every day, every hour.
