Osteoporosis is a silent condition that becomes noticeable only when fractures occur, as gradual loss of bone mass weakens bones and makes them more prone to breaking.
Experts highlight that prolonged sitting, especially with limited sun exposure, is a key factor in bone weakening. Lack of pressure and stimulation slows bone formation, making movement and regular exercise essential for bone health.
Effects of prolonged sitting:
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Reduces bones’ response to daily mechanical stress, increasing fragility.
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Less sun exposure lowers vitamin D production, essential for calcium absorption.
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Increases risk of fractures, especially with age.
High-risk groups:
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Women during menopause due to decreased estrogen levels, critical for bone density.
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Individuals with calcium or vitamin D deficiencies, family history of osteoporosis, or long-term medication use.
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Pregnant and breastfeeding women.
Prevention tips:
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Nutrition: Consume calcium-rich foods such as milk, cheese, yogurt, leafy greens, and fish; get sun exposure for vitamin D.
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Physical activity: Engage in weight-bearing exercises like walking, running, and strength training to build muscle mass and strengthen bones.
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Preventive screenings: Bone density tests, especially for women over 50.
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Maintain a healthy weight: Reduces fall and fracture risk by strengthening muscles.
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