Risk factors and how to prevent osteoporosis in old age

Bones are the basic foundation in supporting the body, organs and tissues as a whole. As people age, bones are no longer as strong as they used to be because bone density decreases. Therefore, bone strength needs to be maintained from an early age, so that the risk of developing osteoporosis in old age can be minimized. There are various risk factors for osteoporosis that need to be understood. So that the condition does not develop into osteoporosis, you should first know and learn how to prevent osteoporosis in old age.

Understand the risk factors for osteoporosis in old age

Osteoporosis occurs when bone density begins to decrease and results in weak, brittle bones, which are also prone to fractures. Osteoporosis is often known as porous bone. It is common with age, in both men and women, and is accompanied by a number of persistent or irreversible risk factors. In addition, there are several things, such as activities and habits that can increase the risk of bone loss.

To be clearer, consider the following risk factors for osteoporosis.

Permanent risk factors

1. Menopause

Compared to men, women are more prone to developing osteoporosis. The reason is, women will experience menopause, where the body no longer produces the hormone estrogen. The hormone estrogen plays a role in protecting bone health and bone cell formation. When menopause, the production of the hormone estrogen decreases and there is no more bone protection from this hormone. Therefore, women are more likely to experience osteoporosis.

2. Age

During childhood and adolescence, bones grow and also build up to their density with the help of the nutrients that are consumed. Bone density reaches 90 percent at the age of 18 in women and 20 years in men.

After passing the 20s, this bone mass density process slows down. By the age of 30, humans have reached their maximum bone density. And after that, it will experience a reduction in bone mass density faster than its formation as at the beginning

In due time, everyone will face these conditions. Before entering the osteoporosis stage, a person will go through a period of osteopenia, which is when the density of bone mass begins to decrease and leads to osteoporosis. Osteopenia can develop leading to osteoporosis when it is accompanied by several risk factors that trigger it.

In addition, increasing age also reduces the ability to absorb calcium, because the intestines are no longer able to absorb nutrients optimally. This can also be influenced by the kidneys that are not optimal in managing vitamin D to help absorb calcium.

3. Family history

A study from Materia Socio Medica mentioning that the family history of osteoporosis affects a person's risk of osteoporosis, especially if the birth mother has had it. The researchers also reminded to take various preventive measures before osteoporosis occurs.

4. Body size

Mentioned in Mayo Clinic that a person (male and female) with a smaller body size tends to have lower bone mass. You can rely on calculating the body mass index. At least a body mass index between 20-25 is considered normal and has a low risk of osteoporosis. Meanwhile, a body mass index below 20 has a greater risk of developing osteoporosis.

Other factors that can increase the risk of osteoporosis

1. Low physical activity

Rarely doing physical activity causes bones to become weak and prone to osteoporosis. Described on the page International Osteoporosis Foundation , people who sit for more than 9 hours (especially women because they have high risk factors), tend to have osteoporosis than those who are active. An active body can help inhibit the reduction of bone mass, compared to if the body is not actively moving.

Regular physical activity can strengthen bone health. When exercising regularly, there is an increase in body muscle mass. The increased muscle mass can put pressure on our skeletons, thus supporting osteoblast activity.

Osteoblasts are bone cells that are responsible for the formation and development of new bone. Doing sports activities related to weight bearing and resistance training such as jumping, push ups, and lifting weights can support the work of osteoblasts, thereby supporting your bone density.

Therefore, it is important for the elderly to support the increase in muscle mass by actively moving. Do simple physical activities with a low risk of falling or bone injury, such as tai chi, walking, yoga, or swimming. You can also ask your doctor for recommendations about physical activity that you can do.

2. Excessive alcohol and caffeine consumption

This is closely related to an increased risk of osteoporosis because it can reduce bone density and strength. Alcohol can also inhibit the formation of bone mass (osteoblasts). So that the calcium that should be used to replace the lost bone mass is finally wasted through the urine.

3. Smoking

Nicotine can inhibit the absorption of calcium in the body. In addition, nicotine also slows down the repair of damaged bone cells.

4. Lack of protein

Lack of protein intake can have an impact on the risk of osteoporosis. Broadly speaking, protein supports all cell formation, including bone cells. Therefore, protein deficiency can inhibit the repair or formation of bone cells. Make sure to eat protein in your diet.

5. Less sun exposure

Vitamin D can be obtained free of charge and easily through sun exposure. Vitamin D plays an important role in strengthening bones and aids in calcium absorption. Lack of sunlight can increase the risk of osteoporosis in the future, because the body does not get vitamin D to support bone strengthening against osteoporosis.

6. Not enough calcium

Not meeting calcium intake can affect bone density and have an impact on future bone fractures. At least at the age of 19-50 years, men and women need 1000 mg of calcium. After that, at the age of 51-70 years old men need intake of 1000 mg and those aged 71 years and over need 1200 mg of calcium. Meanwhile, women aged 51 years and over need 1200 mg of calcium per day.

Even though osteoporosis is a disease that develops with age, of course parents still need to take preventive measures as early as possible. Thus, parents still have a good quality of life because they can continue to be active and have activities independently even though their age continues to grow.

How to prevent osteoporosis in old age

Losing bone density due to aging is a natural thing, but it can be intervened by taking various preventive measures. Based on the page International Osteoporosis Foundation , nearly 75 percent of parents at age 65 have a high risk factor for osteoporosis. Among them are very susceptible to fractures (fractures) in the waist, spine, and wrists.

However, it does not mean that we allow this condition to happen. Osteoporosis can still be anticipated. As long as it's not too late, follow the steps below to prevent osteoporosis in old age.

Recognize the symptoms of osteoporosis early

Preventing osteoporosis can also be done by recognizing the symptoms of this disease as early as possible. By recognizing the signs of osteoporosis, we can avoid the risk of losing bone density. The reason is, this will lead to osteoporosis in old age.

Symptoms of osteoporosis include:

• Back pain especially at the bottom
• Shrinked height, this occurs if the elderly have a fracture or fracture of the spine. This bone fragility causes pressure on the back, which causes the bones to curl and make the elderly shrink.
• Forward bending posture
• Fracture or fracture in the bone
• Shortness of breath

If you start to find these symptoms, it's good to immediately consult a doctor. The doctor will analyze the risk factors you have and provide recommendations according to your condition. Don't hesitate to consult a doctor if you feel that there are complaints that start to bother you.

Stay physically active

In addition to maintaining nutritional intake, don't forget to stay physically active. Physical activity such as exercise needs to be done to increase bone and muscle strength. Because bone and muscle mass will decrease with age. So, do physical activity regularly by exercising for at least 150 minutes every week.

Instead, choose sports that are not at risk of falling. For example, swimming, dancing or dancing, or walking.21 One of the most recommended sports to prevent osteoporosis is tai chi . Tai chi able to slow down the reduction of bone density and support bone strength. Besides that, tai chi also makes you more physically and mentally relaxed.

If you want to do sports tai chi , better do it with certified instructors. The instructor will accompany you to practice movements to strengthen your bones and muscles.

In physical activity, it's best to do it in the morning, because the body can get sun exposure in the morning. Through the morning sunshine, vitamin D intake can be fulfilled to help the absorption of calcium from the nutrients consumed.

Avoid risk factors

Always remember to avoid risk factors as a step to prevent osteoporosis in old age. For example, by quitting smoking and limiting alcohol and caffeine intake. It was previously stated that these risk factors can slow down the repair of damaged bone cells and inhibit the absorption of minerals needed by the bones.

In order for the body to stay fit in old age, it is better to stay away from cigarettes, alcohol, and limit caffeine intake. Start adopting a healthy lifestyle with a focus on preparing nutrition for bone health, not forgetting to apply physical activity every day to get strong bones.

Be careful not to fall

Reduced bone density can lead to bone fracture, as part of osteoporosis. If this is the case, you will need medical monitoring and treatment to recover from the condition.

However, before it's too late, it's good to start now to be careful when you want to move. Watch your steps every time you walk and don't fall. Wear comfortable, non-slippery footwear when you are about to walk or exercise.

Inside the house, try to get enough light so you can see objects around you so you don't trip over and fall while walking. Especially when in the bathroom, try not to rush your steps. Slippery bathroom floors can increase the risk of falling. In addition, you can install an iron handle on the bathroom wall, as a way to maintain balance so as not to fall in the bathroom.

Nutritional intake to support bone strength

Fulfillment of nutrition is an easy step to prevent osteoporosis in old age. The main nutrients that need to be fulfilled are consuming enough protein, calcium and vitamin D.

Protein intake is not only useful for supporting body muscle mass, but also bone health. A study published in the journal Osteoporosis International said, high protein intake supported by foods with calcium can improve bone health, especially in people who are at risk of osteoporosis. Consumption of protein is also able to slow down the reduction in bone mass density and reduce the risk of hip fracture.

In other research, namely The Journal of Clinical Endocrinology & Metabolism , mentioned the benefits of whey protein supplementation can have a good impact on skeletal function (body skeleton).

In this study, researchers provided an intervention giving 45 grams of whey protein supplementation for 18 months in female subjects over 60 years of age and men over 70 years. Researchers see whey protein intake can provide strengthening of upper body bone mass (spine, chest, and ribs). However, researchers also reminded the importance of calcium intake and other nutrients in the diet to prevent osteoporosis in old age.

You can easily get protein intake from chicken, fish, seafood, and nuts. If you want to get a fuller nutritional supplement, consider consuming milk. Milk containing whey protein which is equipped with various other nutrients such as vitamins E, B6, and B12 can help the elderly to be physically active.

After reviewing the importance of protein, don't forget to pay attention to the intake of calcium and vitamin D which are useful for strengthening bones. Lack of calcium can increase the risk of osteoporosis. Launch Cleveland Clinic , 99 percent of calcium in the body is used for bones and teeth. While 1 percent is used to support their organs to function properly.

There are various food sources of calcium, such as cereals, pasta, green leafy vegetables (broccoli, spinach, kale), tofu, yogurt, milk, or rice.

Calcium absorption is optimized with vitamin D intake. Since the body cannot produce vitamin D, you need to get it from milk or sunlight. Both vitamin D and calcium work together to support bone health today and in the future.

You can do some simple ways to prevent osteoporosis in old age from an early age. Don't forget to recognize the risk factors associated with osteoporosis as an initial preventive step. Always fulfill proper nutrition, physical activity, and avoid risk factors.