Osteoporosis is a condition in which bones become thinner and more brittle to the point of easy fractures. Even a slight fall or a strong cough or sneeze can cause a bone to break. Especially in the elderly, be careful because this disease often does not show symptoms until a bone breaks. Therefore, taking care of your bones to be strong from the beginning is very important.
How dangerous is osteoporosis in the elderly?
Osteoporosis in the elderly is more dangerous than many people think because when bones become fragile, the chances of fractures from minor accidents increase. For example, a small trip or a strong cough can damage the bones, especially important points such as the hips, spine, and wrists. This can cause bedridden conditions for months and put you at risk for other complications later on.
Did you know? This type of behavior increases the risk of osteoporosis.
- As we age
, we naturally lose mass and density. - Hormonal changes,
especially in menopausal women, estrogen levels drop, causing bones to deteriorate more quickly. - Lack of calcium and vitamin D,
nutrients that are important for building and maintaining strong bones. If not enough is received, bones will become thinner. - Do not exercise
, especially activities that strengthen bones, such as brisk walking, running, or light weight lifting. - Smoking and drinking alcohol:
These behaviors accelerate bone degeneration. - Certain medications
, such as steroids or certain medications, can cause bone thinning with continued use. - Genetics:
If someone in your family has a history of osteoporosis, you are more likely to have it.
Silent danger… when someone you love has osteoporosis
- Risk of bone fractures.
Just tripping, falling or moving vigorously can cause a bone to break, especially the hip or spine. - Loss of ability to help oneself.
Broken bones may make it impossible to walk, requiring dependence on others, or even bedridden. - Chronic pain and difficulty moving.
If the spine collapses, it can cause a hunched back, shortened body, and pain when sitting, standing, or walking. - Risk of complications from bedridden
If a bone is broken to the point of having to recover and be bedridden, there is a risk of complications from bedridden, such as pressure sores , infection, or pneumonia, etc. - Affects mental health
, may cause loss of confidence in many areas, including anxiety in daily life, เล่น UFABET ผ่านมือถือ สะดวกทุกที่ ทุกเวลา such as fear of falling, feeling incompetent or lonely, may lead to depression.
How to prevent osteoporosis and stay healthy
- Supplement with calcium.
Take care of your diet that helps supplement calcium, such as milk, tofu, small fish whose bones can be eaten, and dark green leafy vegetables, etc. - Get enough vitamin D,
such as exposure to sunlight in the morning or evening (06:00-08:00 / 16:00-18:00) for 15-20 minutes a day, or take supplements as advised by your doctor.
- Exercise regularly
, especially weight-bearing exercises such as walking, jogging, tai chi, or light dancing. - Avoid cigarettes and alcohol.
Avoid behaviors that may cause osteoporosis or accelerate bone degeneration. - Keep your weight within the range.
Being too thin or too fat affects bone strength. - Measure bone mass as recommended
, especially for postmenopausal women or those at risk.
How to take care of yourself when you have osteoporosis
- Exercise lightly regularly.
Choose activities that support your weight, such as Tai Chi, walking, or light aerobics. Increase resistance training gradually and safely. Start with light exercise to stimulate bone mass and prevent falls. - Get enough calcium and vitamin D.
Calcium helps build bones, while vitamin D helps with calcium absorption. Get it from foods such as milk, green leafy vegetables, or take a supplement as recommended by your doctor. - Prevent slips and falls in the home
by creating a safe environment, such as installing grab bars in the bathroom, installing non-slip flooring, and avoiding carpets that can cause tripping or slipping. - Take medication strictly as prescribed by your doctor.
Your doctor may prescribe medication to slow down bone loss or to stimulate bone growth. You should take the medication continuously and do not skip doses. - Adjust your diet appropriately
and reduce sodium, caffeine, and alcohol, which can reduce calcium absorption. - Regular health check-ups
, especially bone density measurements, to monitor treatment results from specialist doctors.