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Osteoporosis in young people is a concerning issue as it significantly impacts our future physique. Currently, there is an increasing number of cases of osteoporosis among children aged 8 to 14. Therefore, it's crucial to understand osteoporosis and effective prevention methods.
1. What Causes Osteoporosis in the Youth?
Osteoporosis, or brittle bones, is more common in older adults. However, cases are now being observed in individuals aged 20 to 30. According to the Vietnamese Association of Osteoarthritis, around 30% of people over 35 suffer from osteoporosis-related issues, such as joint degeneration. Women are at higher risk of developing osteoporosis at a younger age.
There are two main reasons why young people develop osteoporosis:
- Osteoporosis due to Medical Conditions:
This is the most common type of osteoporosis in adolescents. Some medical conditions such as arthritis, diabetes, fibrosis, hyperthyroidism, renal disease, etc., can cause bones to become dry and brittle. Additionally, certain conditions that cause loss of appetite or poor absorption also lead to bone malnutrition. Inadequate absorption of calcium and vitamin D is a significant concern.
Loss of appetite or poor absorption can lead to calcium and vitamin D deficiency
Furthermore, some medications used in treating diseases can also lead to osteoporosis in young individuals. These include chemotherapy drugs, anti-seizure medications, some anti-inflammatory pain relievers.
Especially in women, certain endocrine disorders can lead to a decrease in Estrogen levels. Estrogen is a substance that helps keep women's bones healthy. If they restrict their diet, calcium and vitamin D deficiencies occur, leading to osteoporosis. This can be seen in athletes with intense physical training.
- Idiopathic Osteoporosis:
This type of osteoporosis in young individuals is quite rare. It often begins before puberty and is more common in boys than girls. In this case, the exact cause of the disease cannot be determined. Some experts believe that the cause may originate from genetics, harmful foods, or unhealthy lifestyle habits of young individuals.
Consumption of unhealthy foods or drinks or lack of physical activity for extended periods can stunt your bone development. Most children with osteoporosis before puberty can recover during puberty. However, they may not achieve maximum height or physique.
2. What are the Symptoms of Osteoporosis in Young Individuals?
Osteoporosis is known as a silent disease because symptoms are not evident in the early stages. Therefore, diagnosing osteoporosis in young individuals is very challenging. Although not clear-cut, you may sometimes notice some of the following symptoms:
- Back, hip, knee, shin, and foot pain.
- Difficulty in walking, often feeling soreness during movement.
- Physical abnormalities: spinal curvature (hunchback), reduced height, sunken chest, or limping gait.
- Bone fractures: Commonly occur in the foot, shin, or ankle.
Osteoporosis in young individuals causes joint pain and stiffness
Bone fractures can occur after minor bumps or carrying heavy objects. Typically, most people are unaware of their osteoporosis until they experience a bone fracture. This is quite dangerous as some fracture cases can lead to disability.
3. How to Prevent Osteoporosis in Young Individuals?
There are no specific recommendations for osteoporosis in individuals under 50. However, it's still important to actively prevent and protect our own bone health. Early diagnosis of osteoporosis in adolescents is crucial to take steps to protect the spine and other bones from fracture risk.
3.1. Preventing Osteoporosis in Young Individuals: Balanced Diet
Focusing on a balanced diet is a safe and effective way to strengthen your bone framework. This is especially important for children before and during puberty. Here are some dietary tips to prevent osteoporosis in young individuals:
- Include foods rich in Calcium: Those under 50 need about 1000mg of calcium per day. Calcium is essential for bone tissue formation. Supplementing calcium helps counteract the body's bone resorption process.
Foods rich in calcium include milk and dairy products, salmon, sardines, tofu, eggs, sunflower oil, sesame oil, kale, figs, oranges,...
Supplementing calcium to prevent osteoporosis in young individuals
- Include foods rich in Vitamin D: It's difficult for the body to absorb enough calcium from food without the presence of Vitamin D. Nutritionists recommend that those under 50 need 600 IU of Vitamin D per day.
Two glasses of milk (equivalent to 500ml) per day along with other vitamin D-rich foods are enough to meet the body's needs. Foods rich in vitamin D include fatty fish (salmon, tuna), eggs, milk, dark green vegetables, mushrooms,... - Include foods rich in Vitamin K: For young individuals with osteoporosis, supplementing Vitamin K is essential. They have the ability to prevent bone resorption and promote bone formation. This increases bone density, making bones stronger.
Vitamin K is found abundantly in fruits and vegetables. Examples include kiwi, avocado, kale, grapes, and spinach. Some vegetable oils such as canola oil, soybean oil, olive oil,... are also excellent sources of Vitamin K. - Limit consumption of fatty or sugary foods: Fatty foods like fried foods and sugary foods like soft drinks or sweets worsen osteoporosis.
- Limit alcohol, beer, tea, or coffee consumption: Drinking more than 3 cups of coffee or 2 glasses of alcohol per day can hinder calcium absorption and cause osteoporosis.
- Limit salt intake: Consuming salty foods makes your body lose calcium faster and increases the risk of osteoporosis. You shouldn't consume more than 2,300mg of Sodium per day. Check the information on the products you eat to limit salt intake.
3.2. Preventing osteoporosis in young individuals: Increase exercise
Physical exercise is a method to boost metabolism and stimulate calcium absorption. Your joints will become more flexible when you engage in daily physical activities. Start getting used to simple exercises like cycling, jogging, walking, warm-up exercises,...
Engage in daily exercise to prevent osteoporosis in young individuals
Then, gradually increase the intensity of exercise. This habit is excellent for enhancing bone regeneration.
Additionally, you can prevent falls by practicing balance-improving exercises. Such as yoga, swimming, tai chi,...
3.3. Preventing osteoporosis in young individuals: Hormone therapy
Hormone replacement therapy is often mentioned for women at risk of early menopause. This therapy can prevent the decline of Estrogen levels. Thus preventing and even regulating osteoporosis.
However, consider carefully before using this therapy. Because high estrogen levels may have adverse health effects. Including increased risk of breast cancer. So, discuss thoroughly with your doctor.
In summary, osteoporosis in young individuals requires early attention and prevention. Especially in the adolescent age group. To ensure your child reaches their maximum physical potential, actively supplement their diet with calcium and vitamin D.
