Osteoporosis, also known as bone loss, affects nearly one in three women and one in five men. You can take steps to counteract this even at a young age. Follow our tips to strengthen your bones.
As early as age 30, our bones begin to age, and their strength naturally declines over time. In osteoporosis, however, there is excessive loss of bone mass, which makes the bones less resilient and prone to breaking even under light strain. Osteoporosis often goes undiagnosed for a long time. This is because bone loss itself does not cause pain.
According to estimates, one in three women and one in five men suffer a bone fracture due to osteoporosis. This makes it the most common bone disease of all. Postmenopausal women, in particular, are at higher risk of developing osteoporosis due to a natural decline in estrogen levels. Although testosterone production also declines in men, it does so much more slowly and to a lesser extent. The problem: the respective sex hormones are important for the formation and maintenance of bone mass.
The following tips will help you strengthen your bones and reduce your risk of osteoporosis:
1. Get moving and keep it up
Even children and teenagers should get plenty of exercise and play sports. This is because the stress caused by jogging or ball sports, for example, stimulates bone growth. After the age of 30, bone density gradually decreases. “Activities such as jogging, dancing, or hiking can significantly slow down this process,” says Gregor Freystätter, deputy chief physician and clinic director at the Department of Geriatric Medicine at the University Hospital of Zurich. The principle is simple: Activities that cause quick, short impacts—such as jogging or jumping—stimulate bone cells more than low-impact activities like swimming or cycling. To keep your bone density and mass as stable as possible, you should stay active even as you get older. You can also work on your endurance, strength, and sense of balance.
2. Choose the right foods
Calcium and protein are two nutrients that play a key role in building strong bones and muscles and, as we age, in maintaining them. Good sources of protein include meat, dairy products, tofu, nuts, and legumes. Dairy products, tofu, figs, green vegetables, and mineral water are particularly rich in calcium. “Anyone who eats three servings of dairy products a day—for example, a yogurt, 30 g of hard cheese, and 2 dl of milk—can meet their daily calcium requirement and has already consumed a fair amount of protein,” says Claudia Vogt, a nutritionist at the Department of Endocrinology, Diabetology, and Clinical Nutrition at the University Hospital of Zurich. With an additional 300 g of vegetables and 100 g of meat or 150 g of tofu, your daily protein needs are also met.
3. Soak up the sun
Vitamin D helps our bodies absorb calcium more effectively and is important for bone mineralization. Our bodies produce vitamin D when sunlight hits our skin. “Spending about 30 minutes a day in the sun around noon would be ideal for our bodies to produce enough vitamin D,” says Freystätter. However, since this is only possible if you don’t use sunscreen, people with particularly sensitive skin should keep the duration shorter. Our bodies can absorb only very small amounts of vitamin D from food. As a result, many people do not get enough vitamin D, especially during the winter months. “In this case, taking vitamin D supplements can be helpful,” says Freystätter. It is important that you discuss the dosage with your family doctor or pharmacist. Vogt points out that many products available for purchase online contain significantly higher doses than recommended.
4. Alcohol only in small amounts
Excessive alcohol consumption can increase the risk of osteoporosis. “The threshold—or low-risk consumption—is two standard glasses per day for men and one standard glass per day for women,” says Vogt. A standard glass is equivalent to one dl of wine or three dl of beer.
5. Quit smoking
Smoking deprives the body of valuable vitamins and nutrients. That’s bad for our bones. That is why you should quit smoking altogether.
6. Watch your weight
Being underweight is also a risk factor for osteoporosis. The Body Mass Index (BMI) serves as a guideline here . A BMI between 20 and 25 is considered ideal. If it falls below that range, our bodies lack important nutrients such as calcium and produce fewer sex hormones. “For older adults, the BMI can be a little higher, because they lose muscle mass more quickly when they lose weight,” says Freystätter. However, it is precisely the muscles that are closely connected to the bones that provide additional stability. Conversely, being overweight puts strain on the joints and bones and should also be avoided.
