La menopause represents a crucial phase in every woman's life, bringing with it significant physical and hormonal changes. Among these,Osteoporosis It's one of the most significant and widespread conditions. But what exactly is it? What measures can we take to prevent and manage this condition? Let's find out together.
What is osteoporosis and how is it different from osteopenia?
The Osteoporosis It is a skeletal disease characterized by a reduction in bone mineral density and alterations in the structure of bone tissue, making it more fragile and susceptible to fractures. This pathology mainly affects the women after menopause due to the reduction of estrogen, hormones essential for maintaining bone health.
It is important to distinguish osteoporosis fromosteopenia, a condition in which bone density is lower than normal but not yet at osteoporosis levels, representing a risk factor for the future development of the disease but in particular conditions the risk of fracture increases even during osteopenia.
Osteoporosis is a disease that predominantly affects women, especially after menopause, due to the decline in estrogen. According to the most recent data (ISTAT, 2021), in Italy approximately 13,2% of women over 50 suffer from osteoporosis, with a prevalence that progressively increases with age, affecting almost one in two women (44,9%) over the age of 74. It is important to underline, however, that osteoporosis is not a disease exclusively for women. Men can also be affected by it, although to a lesser extent (about 2,1% of men over 50).
Several factors can increase the risk of osteoporosis in men, including smoking, excessive alcohol consumption, prolonged corticosteroid therapy (often used for COPD), antiandrogen therapy for prostate cancer, and some degenerative neurological diseases.
What is the role of physical activity in osteoporosis?
The physical activity It is a fundamental ally in the prevention and management of osteoporosis. An active lifestyle contributes to:
- stimulate bone metabolism, reducing bone density loss
- improve muscle strength, balance and coordination, reducing the risk of falls and fractures.
Studies show that postmenopausal women who engage in regular physical activity, such as walking or aerobic exercise, show a less bone loss compared to those who lead a sedentary lifestyle.
Practical advice for preventing excessive bone fragility
Not all physical activity is equally beneficial for bones. Here are some tips:
- aerobic activities in load: brisk walking, dancing, or hiking, at least 3 times a week for 30 minutes
- muscle strengthening exercises: exercises with light weights (for example, using 1-2 kg dumbbells or water bottles) or elastic resistance to improve the strength of the lower limbs, dorsal muscles and back
- balance and coordination exercises: Tai Chi and Yoga are great for preventing falls
- daily activities: going up and down stairs, gardening, or walking on even ground.
Avoid high-impact activities, such as jogging or sudden movements, if you already have a diagnosis of osteoporosis.
Calcium is essential for bone health, but supplements aren't always necessary. The daily calcium requirement for adult women is approximately 1.000–1.200 mg, which can be achieved through:
- supply: milk, yogurt, low-fat cheeses, green leafy vegetables (broccoli, spinach) and fish such as sardines
- mineral waters rich in calcium: a valid and easily accessible source.
Supplements are indicated only if dietary intake is insufficient or if the doctor deems it necessary., after evaluating the patient's medical history and lifestyle.
Can we avoid bone fractures?
Although no treatment can completely eliminate the risk of fractures, there are strategies that help significantly reduce it:
- follow appropriate therapyAnti-osteoporotic drugs, such as bisphosphonates, can reduce the risk of vertebral fractures by up to 70%. It is essential that the therapy is prescribed and monitored by a specialist doctor following an accurate diagnosis, which often includes a bone densitometry (DEXA), the reference test for measuring bone mineral density.
- take preventive measures: improve home lighting, eliminate slippery rugs and use shoes with non-slip soles
- prevent falls: perform targeted exercises to improve balance and posture, such as those proposed by specific physiotherapy programs
- timely management of fracturesIf you experience pain or difficulty moving, consult a medical specialist immediately. Prompt diagnosis and treatment can prevent complications and promote a quicker recovery.
When is vitamin D needed?
La vitamin D It is essential for calcium absorption and maintaining bone health. A deficiency is common in menopausal women and can contribute to bone fragility. Main sources of vitamin D:
- sun exposure: 15-30 minutes a day with uncovered skin is enough, preferably in the central hours of the day, taking care to protect the skin with sunscreen in case of prolonged exposure
- foods: fatty fish (salmon, mackerel), egg yolk and fortified milk
- supplements: indicated in case of deficiencies diagnosed through blood tests or on medical prescription, especially during the winter months or for people with little sun exposure.
Take care of the bone health After menopause, it's essential to prevent osteoporosis and improve your quality of life. Through a combination of regular physical activity, a balanced diet, and, when necessary, pharmacological support, you can significantly reduce the risks associated with this disease. Don't neglect your bone health: Prevention today means living better tomorrow.
If you are in menopause or have risk factors for osteoporosis, do not hesitate to contact the Hub Medical CenterOur specialists are at your service. Call 0444 251922 or visit our website to schedule an appointment. Prevention is the first step towards an active and healthy life.
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