Osteoporosis causes the bones to become brittle to such an extent that even light stressors such as coughing or bending can cause a fracture. These fractures are most common around the wrist, hips, and spine. Although it affects people of all genders and races, older white and Asian women (post-menopause) are at the highest risk of developing osteoporosis. Eating healthy and exercising regularly can help avoid the onset of this disease.

Signs and symptoms of osteoporosis
Bone is a living tissue that is constantly broken down and regenerated by our body. Osteoporosis occurs when the rate of bone loss is faster than the rate of creation of the new bone. Common symptoms of osteoporosis include:

• Back pain (caused by a fracture)
• Loss of height over time
• Stooped posture
• Brittle and weak bones

What increases the risk of osteoporosis?
Many factors increase the risk of osteoporosis. While some are unchangeable due to genetics, some are modifiable (based on lifestyle changes).

Unchangeable/gentic risks factors include:

• Sex
  Women are at a higher risk of developing osteoporosis.
• Age
  Age is directly proportional to the risk of osteoporosis. Older people are more likely to suffer from it due to a drop in bone mass.
• Race
  People of white or Asian descent supposedly have a higher susceptibility to osteoporosis. However, more studies are due on this matter.
• Family history
  Having a parent/sibling with osteoporosis makes one more susceptible to it.
• Body frame/size
  People with smaller body frames tend to have a higher risk of osteoporosis since they have less bone mass to draw from.

Food & lifestyle risks associated with osteoporosis:

• Low calcium intake
  The lack of calcium leads to lower bone density, which may contribute to the development of osteoporosis.
• Eating disorders
  Being underweight and severely limiting food intake can also contribute to osteoporosis.
• Sedentary lifestyle
  People with active lifestyles have better posture, which benefits the bones and can reduce the risk of osteoporosis in individuals.

How to prevent the onset of osteoporosis?
It is important to focus on the right nutrition and proper exercise to maintain good health. To reduce the risk of osteoporosis, it is essential to focus on:

• Calcium
  Good sources of calcium include low-fat dairy products, green leafy vegetables, salmon, and soy products like tofu. Based on health and nutritional preferences, doctors may also prescribe calcium supplements.
• Vitamin D
  Vitamin D helps improve the body’s ability to absorb calcium and is instrumental in improving bone health. Vitamin D can be taken from the sun or found in foods like cod liver oil, trout, and salmon. Alternatively, doctors may recommend a supplement for higher doses of Vitamin D, particularly for people living in high latitudes.
• Exercise
  Exercise helps to strengthen bones and slows down bone weakening. Regular exercises focusing on balance and weight-bearing make it possible to fortify the body with much-needed strength to prevent osteoporosis. Exercises like walking, running, skipping rope, skiing, playing sports, and practicing martial arts can help strengthen bones and muscles.

Treatment for osteoporosis
While osteoporosis cannot be completely reversed and is considered incurable, several health and lifestyle adjustments can be made to reduce the speed of bone loss.

• Hormone therapy
  For men with lower testosterone levels, this hormone therapy may be prescribed to increase bone density. Estrogen therapy may be prescribed for women, particularly when dealing with menopause symptoms.
• Bisphosphonates
  Bisphosphonate treatments may be prescribed for 3-5 years to stop the body from reabsorbing bone tissue. This treatment usually has many side effects, such as heartburn, impaired liver functioning, or flu-like symptoms.
• Biologics
  When other treatments fail, biologics may be prescribed. These are administered every six months and are generally reserved for complicated cases, especially around the kidney, due to the side effects.
• Anabolic agents
  These treatments are prescribed to build bone in people with osteoporosis. They tend to increase the rate of new bone formation and reduce the breakdown of bone.

Home remedies for osteoporosis
While it is best to prevent the onset of osteoporosis with nutritious food and regular exercise, some home remedies have worked for some people with osteoporosis. That said, it is best to speak to a doctor/nutritionist before beginning any alternative therapy.

• Red clover
  Red clover contains some estrogen-like compounds that can help protect bones, which is why some alternate health practitioners use it to treat osteoporosis.
• Soy
  Soy contains isoflavones, estrogen-like compounds, to slow down bone loss and protect bones.
• Black cohosh
  A native-American herb, black cohosh is known to contain phytoestrogens that can help prevent bone loss.