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Curving of the upper back, sometimes called a “dowager’s hump,” can occur when weakened vertebrae collapse.
Fragile Bones and Easy Fractures
A broken bone after a minor fall, or even from simple activities like bending or lifting, may indicate osteoporosis.
Weak Grip Strength
Some studies suggest that weaker grip strength is linked to reduced bone density, especially in women.
Since these symptoms often develop gradually, regular checkups and bone density scans (DEXA scans) are important for early detection.
Who Is at Risk?
Certain groups of people are more likely to develop osteoporosis, including:
Women after menopause due to lower estrogen levels.
Older adults, especially those over 65.
Individuals with a family history of osteoporosis.
People with low body weight or poor nutrition.
Smokers and heavy drinkers.
Those with sedentary lifestyles or limited physical activity.
How to Prevent Osteoporosis
While you cannot change some risk factors like age or genetics, there are many lifestyle choices that can help prevent bone loss and protect your skeletal health.
Eat a Bone-Healthy Diet
Ensure you get enough calcium and vitamin D.
Foods high in calcium include dairy products, leafy greens, almonds, and fortified cereals.
Vitamin D, which helps the body absorb calcium, can be found in fatty fish, eggs, and through safe sun exposure.
Stay Physically Active
Weight-bearing exercises like walking, jogging, or dancing strengthen bones.
Resistance training with light weights helps build muscle and improve bone density.
Avoid Smoking and Limit Alcohol
Smoking interferes with bone-building cells, while heavy alcohol use increases the risk of fractures.
Maintain a Healthy Weight
Being underweight increases bone loss, while obesity can place excess strain on joints. A balanced weight is best.
Prevent Falls at Home
Simple steps such as using non-slip mats, improving lighting, and wearing supportive footwear can reduce fracture risk.
Regular Checkups and Screenings
Bone density scans can detect osteoporosis early. Doctors may recommend medication if bone loss is significant.
Conclusion
Osteoporosis is a serious but preventable condition. By drawing attention to early signs such as back pain, loss of height, or frequent fractures, you can take action before the disease progresses. Building strong bones is not just about treatment—it’s about lifelong prevention. With a balanced di:et, regular exercise, and healthy lifestyle habits, you can protect your bones and keep independence well into older age.
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