Osteoporosis is a chronic nutritional disease that reduces bone density and mass (bone demineralization) and leads to bone fragility. Often, cases of fractures after the age of 50 are what allow for the diagnosis of this disease, with age being a triggering factor. Prevention involves optimized lifestyle, nutrition, and supplementation with minerals, vitamins, and omega-3 fatty acids.
Bone Growth
Bone growth is particularly important from birth to puberty. During this phase, the amount of bone formation exceeds that of bone loss. By the end of adolescence, when growth is complete, bones reach what is called a "bone peak." In adulthood, bone metabolism destroys and produces one-third of bone mass each year. Age-related bone loss is a physiological process whose progression varies by sex and bone type.
All bones in the skeleton contain two types of bone tissue: cortical or compact bone, which forms the outer part of the bone and represents 80% of the bone, and trabecular or spongy bone, which is a network of tissues forming the inner part of long bones.
Bone Aging
With age, mechanisms of bone destruction outweigh those of construction, bones become porous, and their architecture deteriorates: this is osteoporosis. Sex hormones like estrogen and testosterone play a fundamental role in maintaining bone strength in both men and women. Type 1 osteoporosis, linked to menopause, causes bone loss in trabecular bone. Type 2 osteoporosis causes overall bone loss.
Between the ages of 30 and 80, women lose an average of 50% of their trabecular bone mass and 30% of their cortical bone mass. Trabecular loss accelerates after menopause. In men, bone mass decreases linearly. However, bone loss is greater in trabecular bone than in cortical bone. Sedentary lifestyle or bed rest accelerates bone loss. Additionally, aging causes hormonal changes with adverse effects on bone tissue.
Osteoporosis, Characteristics
Osteoporosis is a chronic disease characterized by reduced bone mass and deterioration of bone structure leading to bone fragility. In cases of confirmed osteoporosis, bones lose density, strength, and can fracture very easily. Often, osteoporosis is diagnosed after a minor fall resulting in a fracture. While more commonly observed in mature (peri-menopausal) and older women, osteoporosis can develop in men with risk factors.
Recognizing Osteoporosis
Osteoporosis is a slow process that may be influenced by genetics but primarily by lifestyle factors (diet quality, sedentary lifestyle, sun exposure). It is often discovered unexpectedly after a fall or fracture. In France, 4 million women have osteoporosis, and it is often diagnosed after a relatively benign fall resulting in a fracture. After the age of 50, fractures of the hip, spine, or wrist are the main tangible signs of osteoporosis. Beyond 50 years old, the impact of a fracture, such as a hip fracture, on overall health is significant. It may require immobilization, rehabilitation sessions, affecting the autonomy of the affected person.
Main Risk Factors for Osteoporosis
Numerous studies link osteoporosis and diet. Modern diets often result in chronic acidosis because they consist primarily of acidic foods (increased consumption of animal proteins: meats, dairy products, refined grains, salt, trans fatty acids, etc.). This imbalance directly affects the bone, which is mobilized to attempt to rebalance the environment: calcium citrate and bicarbonate in the bone are used by the body and then excreted in the urine. This results in a decrease in bone density, ultimately leading to bone porosity, i.e., osteoporosis. Other factors that may increase the risk of osteoporosis include family history of osteoporosis or fractures, vitamin D deficiency, regular consumption of tobacco and alcohol (more than 2 drinks per day), lack of physical activity, early menopause (before 45 years), or the use of certain medications such as corticosteroids, treatments for hyperthyroidism, or hyperparathyroidism.
Detecting Osteoporosis
The first warning signs are quite easy to recognize. If your height has decreased (you have lost 2 to 3 cm) or if you have had a fracture following a fall or minor impact, it is important to consult a doctor and get tested using a bone density scan. This examination measures bone density, i.e., its mineral content. Measurements are taken at key locations: hip, lumbar spine, wrist. The result, or Bone Mineral Density (BMD), is compared to an average, that of a normal population of the same age and sex. This is called the T-score. According to WHO criteria, a woman is defined as osteoporotic if her BMD is at least 2.5 standard deviations below the T-score: T-score < -2.5.
Solutions Against Osteoporosis
Conventional and natural medicines complement each other to improve comfort and promote bone consolidation.
- Medications prescribed by a specialist doctor are often hormonal treatments.
- Nutritional therapy through appropriate supplementation with calcium, magnesium, zinc, silica, vitamins B, C, E, K, and D, omega-3.
- Herbal medicine offers effective alternatives without side effects, such as certain remineralizing plants like horsetail.
- Physical activity is crucial. Maintaining regular physical activity according to your abilities (walking, brisk walking, swimming, etc.).
- An alkaline diet, which would reduce the acidosis induced by diet: fewer grains, animal proteins, and salt, more fruits and vegetables and omega-3. It is also possible to supplement your diet with a dietary supplement rich in potassium bicarbonate, which will help reduce acidosis and thus prevent osteoporosis.
Prevention remains the best way to fight osteoporosis. Adapted diet and lifestyle from a young age are essential to build significant bone mass. Maintaining physical activity and improving micronutrient intake from the age of 40 helps delay bone degeneration.