Osteoporosis and bone health

Osteoporosis bone health:

Here we are discussing about a very serious problem or disease ( osteoporosis ) that can cause a whole-life regrets if it is not taken serious. ( Osteoporosis bone health )

osteoporosis bone health -Lifestan


The skeleton is made of bones, which provide support and shape to the body. They protect soft internal organs, such as the brain, and heart, from injury. Together with muscles, strong bones enable the body to move freely.

Bones have a solid outer surface, called compact bone. The inner bone is called spongy bone, because it is less dense than the compact bone, and has many small holes like a sponge. Bones contain cells called osteoclasts that break down tissue. Other cells, called osteoblasts, make new bone tissue using minerals, such as calcium and phosphate, from the blood. Hormones, such as estrogen, growth hormone, and testosterone, help keep the number and activity of osteoblasts higher than osteoclasts so that more bone is made than removed.

Physical forces and pressure during exercise also help bones to grow stronger and denser. These processes allow bones to grow strong in children and young adults. People have their strongest, most dense bones, called peak bone mass, in their thirties. After this age, osteoclasts gradually remove more bone than the osteoblasts make. Osteoporosis is a condition that leads to weakened bones, causing them to break more easily. Healthy bone is dense enough to support and protect the body, and to handle the stresses of movement and minor injuries. However, people with osteoporosis have abnormally thin bones with larger holes in the spongy bone.

osteoporosis bone health -Lifestan


There are two types of osteoporosis:

Primary osteoporosis is usually related to older age, as well as a reduced amount of estrogen in women.

Secondary osteoporosis affects both children and adults. It is related to other diseases or conditions, such as cancer, hormone problems, or use of certain medications. A person has a greater risk for either type of osteoporosis if they don’t develop enough bone mass when they are growing from childhood to adulthood.

Risk factors that can lead to low peak bone mass include:

  • family history
  • white or Asian
  • female
  • poor diet
  • certain medications
  • lack of exercise
  • smoking
  • drinking too much alcohol

osteoporosis bone health -Lifestan

Osteoporosis bone health

A person also has a greater risk for either type of osteoporosis if they have an abnormal amount of bone loss after age thirty. Some bone loss is normal after this age.

However, a person with the same risk factors for low peak bone mass can be more likely to get osteoporosis as they age. Increased bone loss is also common in women after the time of a woman’s last period, called menopause. After menopause, a woman’s ovaries stop making the hormone estrogen.

With the drop in hormones, bone removing cell, called osteoclasts, are more active than the bone-making cells, called osteoblasts. Bones may break, or fracture, easily because they are unable to withstand the physical strain and pressure from even normal activities. Common fracture locations in people with osteoporosis include the wrists, spine, and hips.

osteoporosis bone health -Lifestan

Building strong and healthy bone:

Building strong, healthy bones through a diet rich in calcium and vitamins, and getting regular exercise, can help prevent as well as treat osteoporosis. Common medication for osteoporosis include:

  • biophosphonate
  • selective estrogen receptor modulators, or (SERMS)
  • calcitonin
  • Parathyroid hormone
  • calcium
  • vitamin D

If you have osteoporosis you still can treat it.  With having a healthy diet which is rich of vitamin D and calcium you can make your bone strong and healthy.

In addition to dairy products, you can provide calcium from leafy vegetables, broccoli and legumes, as well as supplements and foods rich in calcium, such as some cereals and orange drinks.

osteoporosis bone health -Lifestan

The use of vitamin D and calcium is important for bone strength, so if you do not absorb enough vitamin D by diet or exposure, use nutritional supplements.
To keep your vitamin D from sunlight, you should be exposed to direct sunlight for at least half an hour. And of course you should not apply sunblock on your skin.
Vitamin D deficiency is one of the most important factors in osteoporosis.

Avoid eating foods and drinks that interfere with the calcium absorption process. These foods and beverages include caffeinated or carbonated drinks, excessive alcohol and protein intake causes osteoporosis. In these pictures you can see side effects of drinking carbonated drinks.


Instead of using such harmful drinks, you’d better use milk and rich calcium drinks to prevent osteoporosis and build a strong bone.

Exercise: (Osteoporosis bone health )

Mobility keeps your bones and muscles healthy. By learning how to move without risking your body, you can help yourself stay healthy throughout your life.If you have osteoporosis, you need to learn new sports movements, especially standing exercises (any kind of exercise that you do while standing up) , that help build and maintain strong bones.It’s best to learn how to avoid falling down and fracturing your body, including the spine of the back and spine, in your daily routine.Breaking and leaving the organs is a complication of osteoporosis that you and your medical team want to prevent. Because it has pain, inactivity, and improper recovery with it. Keep in mind that even drugs that reduce the likelihood of a fracture will not completely eliminate this risk.

osteoporosis bone health -Lifestan


When you have osteoporosis, with a trauma or even a not-so-solemn movemet that has not been a problem for you before, a part of your body may fracture. In general, you need to be more careful. When you start osteoporosis treatment, there are several steps to prevent fractures that you should do. For example, if you wake up and go out at night, make sure you go where there is enough light.


In order to prevent osteoporosis,see the factors that are essential for keeping bones healthy throughout life. These are the following:

  • Enough calcium intake
  • Enough vitamin D intake
  • Regular exercise

Osteoporosis bone health foods

Here is a table guide about approximate value of calcium in some foods:

Kind of foodThe amount of foodThe amount of calcium in milligrams
low-fat milkone glass290
low-fat yogurtone glass415
cheese30 g150
whey100 g430
pistachio100 g140
canned fish with oil100 g354
canned fish without oil100 g437
spinach100 g93
raw dry beans100 g144


Signs of calcium deficiency:

When it comes to calcium, every one remembers osteoporosis and bone health. It is true that calcium is necessary ingredient for bone health, but it’s effect does not end here.

Here are some problems that are caused by calcium deficiency:

  • Dental problems
  • hair loss
  • dry skin
  • brittleness of teeth
  • insomnia


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1 Comment
  1. […] breakfast food that should not be missed. It helps you have a very strong bone and stay away from osteoporosis. I suggest you to drink a glass of milk soon after you get out of bed or before your […]

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