Osteoporosis: Causes, Risk Factors & Best Ways to Strengthen Your Bones – Insights from Dr. Tanmoy Karmakar
Osteoporosis is a silent but serious bone disease that weakens bones, making them fragile and prone to fractures. It affects millions worldwide, especially women after menopause and older adults. If left untreated, it can lead to hip, spine, or wrist fractures, significantly impacting mobility and quality of life.
In this blog, Dr. Tanmoy Karmakar, an expert in bone health and joint care, explains the causes, risk factors, and the best ways to prevent osteoporosis and keep your bones strong.
What is Osteoporosis?
Osteoporosis is a progressive bone disease that reduces bone density and mass, increasing the risk of fractures. It often develops without symptoms until a fracture occurs, which is why it is called the “silent disease.”
How Does Osteoporosis Develop?
Our bones are constantly breaking down and rebuilding. However, as we age, bone loss occurs faster than bone formation, leading to weaker bones.
Common Causes of Osteoporosis
Aging: Natural bone loss occurs with age, especially after 50.
Hormonal Imbalance: Reduced estrogen in women (postmenopause) and testosterone in men can accelerate bone loss.
Poor Calcium & Vitamin D Intake: These nutrients are essential for strong bones.
Lack of Physical Activity: A sedentary lifestyle weakens bones over time.
Medical Conditions: Thyroid disorders, rheumatoid arthritis, and chronic kidney disease can contribute to osteoporosis.
Long-term Medication Use: Steroids, chemotherapy, and anticonvulsants may weaken bones.
Who is at Risk for Osteoporosis?
Women over 50: Estrogen loss after menopause leads to rapid bone thinning.
Men over 60: Testosterone helps maintain bone mass, and its decline increases osteoporosis risk.
People with a family history of osteoporosis.
Smokers & heavy drinkers: These habits weaken bones and reduce calcium absorption.
Underweight individuals: Low body mass can increase fracture risk.
People with Vitamin D & Calcium Deficiency.
Symptoms of Osteoporosis
Osteoporosis is often undiagnosed until a fracture occurs, but early signs may include:
Frequent bone fractures from minor falls
Chronic back pain due to spinal fractures
Loss of height over time
A stooped or hunched posture
If you experience these symptoms, Dr. Tanmoy Karmakar recommends getting a DEXA bone density scan for early detection.
Best Ways to Strengthen Your Bones & Prevent Osteoporosis
1. Improve Your Diet for Bone Health
Increase Calcium Intake: Dairy products, leafy greens, almonds, and tofu are excellent sources.
Get Enough Vitamin D: Sunlight, eggs, and fatty fish help improve calcium absorption.
Consume Protein-Rich Foods: Lean meats, beans, and nuts support bone formation.
2. Exercise Regularly to Strengthen Bones
Weight-bearing exercises: Walking, jogging, and dancing help maintain bone density.
Strength training: Lifting weights strengthens bones and muscles.
Balance exercises: Yoga and Tai Chi reduce the risk of falls and fractures.
3. Lifestyle Changes to Protect Your Bones
Quit Smoking & Reduce Alcohol Consumption – These habits weaken bones.
Maintain a Healthy Weight – Being underweight increases fracture risk.
Prevent Falls – Use handrails, wear proper shoes, and keep your home well-lit.
4. Osteoporosis Treatment Options
If diagnosed, Dr. Tanmoy Karmakar may recommend:
Bisphosphonates – To slow bone loss
Hormone Therapy – To restore bone density in postmenopausal women
Calcium & Vitamin D Supplements – Essential for bone strength
Lifestyle modifications – A personalized plan for diet and exercise
When Should You See Dr. Tanmoy Karmakar?
Seek medical advice if you:
Have a family history of osteoporosis
Experience frequent fractures or chronic bone pain
Are postmenopausal or over 50 with risk factors
Early diagnosis and treatment can prevent serious fractures and improve bone health.
Conclusion
Osteoporosis can seriously impact your mobility and quality of life, but with the right care, it is manageable! By making healthy lifestyle changes, eating a bone-friendly diet, and staying active, you can prevent fractures and keep your bones strong.