골다공증: 뼈 건강을 위협하는 침묵의 질병

Osteoporosis is a disease in which bone density and quality decrease, increasing the risk of fractures. This “silent disease” often has no symptoms in the early stages, so diagnosis is often delayed. However, if you understand the causes and risk factors of osteoporosis and practice appropriate preventive measures, you can maintain healthy bones.

Causes of osteoporosis

Osteoporosis occurs when the balance between the creation and destruction of bone tissue is disrupted. The main causes are:

1. Estrogen deficiency: This is the most common cause in postmenopausal women. Estrogen acts to inhibit bone destruction, so when its levels drop sharply, bone density decreases rapidly.
2. Aging: As we age, bone formation slows down and bone resorption speeds up, resulting in decreased bone density.
3. Calcium and Vitamin D Deficiency: These two nutrients are essential for bone health. Low intake or malabsorption increases the risk of osteoporosis.
4. Hormonal disorders: Hormonal disorders such as hyperthyroidism and hyperparathyroidism affect bone metabolism.
5. Certain medications: Long-term use of some medications, including steroids, anticonvulsants, and thyroid hormones, increases the risk of osteoporosis.

Risk factors for osteoporosis

Factors that increase your risk of developing osteoporosis include:

age

The risk of osteoporosis increases after age 50. Bone density loss occurs most rapidly in women during the three to five years after menopause.

gender

Women are three to five times more likely to develop osteoporosis than men. This is because women's bones are smaller and lighter, and because of the decline in estrogen that occurs with menopause.

Family history

If you have a parent or sibling with osteoporosis, you are at higher risk because genetic factors affect bone density.

form

People with a thin or small body type are at greater risk because they put less stress on their bones, which is detrimental to maintaining bone density.

Lifestyle habits

• Lack of exercise: Lack of weight-bearing exercise weakens bone strength.
• Smoking: Reduces blood supply to bone tissue and interferes with calcium absorption.
• Excessive drinking: It inhibits bone formation and reduces calcium absorption.
• Excessive caffeine intake: Increases calcium excretion from the body.

Nutritional status

Low calcium and vitamin D intake increases the risk of osteoporosis. Extreme dieting and nutritional imbalances are also risk factors.

Specific diseases

Certain chronic conditions, such as rheumatoid arthritis, chronic kidney disease, and digestive diseases, increase the risk of osteoporosis.

Lifestyle tips for preventing osteoporosis

Here are some rules you can practice in your daily life to prevent osteoporosis :

1. Adequate calcium and vitamin D intake

• Calcium: Adults need 800-1000mg of calcium per day. Dairy products such as milk, yogurt, and cheese, and fish eaten with the bones (anchovies, mackerel, etc.) are good sources of calcium.
• Vitamin D: It is recommended to take at least 800 IU of vitamin D per day. It is synthesized in the body through exposure to sunlight, but if you spend a lot of time indoors, you may want to consider taking a supplement.

2. Regular exercise

It is recommended to combine weight-bearing exercises with strength training:

• Weight-bearing exercises: walking, jogging, stair climbing, dancing, etc.
• Strength training: push-ups, squats, yoga, pilates, etc.

It is recommended to exercise at least 3 times a week for at least 20 minutes each time. Gradually increase the intensity of exercise according to your physical strength and health condition.

3. Avoid harmful habits

• Quit smoking: Smoking increases your risk of osteoporosis, so you should quit smoking.
• Moderation: Excessive drinking is harmful to bone health. Maintain a moderate amount of alcohol consumption.
• Control caffeine: Limit your coffee intake to no more than two cups per day.

4. A balanced diet

Avoid excessive protein intake or extreme dieting, and eat a variety of nutrients evenly. In particular, it is recommended to reduce salty foods that interfere with calcium absorption.

5. Regular checkups

If you are over 50 or have risk factors, get regular bone density tests. Early detection and management are important.

6. Fall prevention

For patients with osteoporosis, fractures can occur even with small impacts, so you should pay attention to preventing falls. Make your home environment safe and improve your body's balance ability through balance exercises.

Osteoporosis is a preventable disease . You can protect your bone health by recognizing risk factors and practicing healthy lifestyle habits. Regardless of your age, start taking steps to prevent osteoporosis now. Healthy bones are the foundation for a vibrant life.

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