1. Check your risk!
Are you female, slim and very fair-skinned or over 50 years old? Then you have an increased risk of developing osteoporosis. If you have two or three of the following risk factors, you should talk to your doctor: early menopause, bone loss in the family, low body weight, nicotine consumption or a decrease in height of more than four centimeters. The regular intake of drugs such as cortisone favors bone loss.
2. Men are affected too!
Although men are less affected than women, but not immune to it - about every seventh man suffers an osteoporotic fracture in the course of his life. For example, risk factors such as smoking, alcohol, lack of exercise, an unhealthy diet or the drop in testosterone levels over the years can be the trigger.
3. With 50 for early detection!
Women should start early detection from the age of 50; Men, if they have two to three risk factors. Ask your doctor or health insurance company where you can have the bone density measurement performed and whether the costs are covered.
4. Bone density measurement is not equal to bone density measurement!
A reliable and scientifically recognized method for measuring bone density is osteodensitometry. The simple and painless examination is performed quickly and very low in radiation compared to X-rays.
5. Calcium and Vitamin D strengthen your bones!
Make sure you have a calcium-rich diet and sufficient vitamin D intake at a young age. Calcium sources: milk, dairy products, calcium-rich mineral water and green vegetables.
6. Beware of bone robbers!
Too much phosphorus, animal protein, saline and oxalic acid go to your bone substance! Nicotine, alcohol and coffee also weaken your bones and should be avoided or enjoyed only moderately.
7. Get active!
Regular exercise encourages your bones to store more calcium. Physical activity is therefore important not only for prevention but also for existing osteoporosis. Your doctor will advise you which exercise is suitable for you.
8. Stronger bones with the right therapy!
There are medicines that effectively counteract bone loss. Bisphosphonates, e.g. As the active ingredient alendronate, today belong to the standard therapy. Talk to your doctor and discuss together what you can do to prevent bone loss.
9. Treat your bones to a build-up day!
Make sure you have time for yourself and your therapy one day a week. Do what you enjoy and do sports. This strengthens not only the bones, but also the self-confidence and thus the joie de vivre.
10. Here you get support!
Tips and help are also available from self-help groups. Here you can ask for contacts in your region:
- Federal Self-Help Association for Osteoporosis eV, Kirchfeldstraße 149, 40215 Düsseldorf Phone 02 11 - 31 91 65
- Umbrella Association of German-speaking Osteoporosis Self-Help Associations and Patient-Oriented Osteoporosis Organizations (DOP), Breitenweg 7c / 1, -8042 Graz, Telephone 0043 - 31 - 6 48 32 48
To perceive alarm signals: Bone atrophy initially goes unnoticed, as it develops gradually and painlessly. Evidence of advanced bone loss may be: occasional back pain and broken bones that occur during normal everyday stress and a diminishing body size.
Unstable bones due to underweight and diets: If you are underweight, you have a higher risk of broken bones. Starvation and frequent diets lead to a shortage of calcium and promote osteoporosis.