What is osteoporosis? What to do?

Osteoporosis is now considered one of the most common diseases of old age. According to a recent study by the German Medical Journal, an estimated 5.2 million women and 1.1 million men in Germany suffer from osteoporosis. In addition, the group of osteoporosis patients is growing by 855,000 people every year. Within these patient groups, almost one in two women and two in three men suffer at least one bone fracture within four years. Osteoporosis-related fractures occur primarily in certain parts of the human skeleton. The vertebral bodies in the lumbar spine, the neck of the femur and the radius in the wrist are most frequently affected. Such fractures not only result in an often painful operation and rehabilitation, but also lead to a significant reduction in quality of life due to acute and chronic pain.

Osteoporosis is a silent and insidious disease

Osteoporosis is a silent and insidious disease; many sufferers are initially unaware of their condition and only become aware of it when even minor stresses - such as light falls, lifting a heavy bag or supporting themselves with one hand - lead to bone fractures. The reason for this always lies in an imbalance between existing bone mass and the ongoing loss of bone substance. Throughout our lives, our bone tissue is subject to a permanent process of resorption and regeneration; old bone tissue is broken down and replaced by new bone tissue.

Normally, bone formation processes predominate in the first 30 years of life; overall bone mass is built up, bone density and strength increase and the skeleton is generally strengthened. This process usually ends in the mid-30s, when the human body has the greatest bone mass and density. In the following years, the natural breakdown processes predominate. However, these degradation processes do not necessarily lead to an impairment of the musculoskeletal system, but can lead to osteoporosis as soon as there is a severe imbalance between bone formation and bone loss: Both bone density and strength decrease, our bones become porous and can break more easily.

Risks and side effects of conventional medical treatment for osteoporosis

Due to its gradual progression and high prevalence, conventional medicine has developed countless medications to prevent bone loss and keep bone density sufficiently high in the long term. Many people start taking preventative medication in their 30s and completely disregard the side effects of this medication, such as hot flushes, leg cramps, nausea, strokes and heart attacks. They are often unaware that some of the drugs prescribed are suspected of being partly responsible for cancers of the breast, uterus and oesophagus.

Nutrition: the fight against osteoporosis

In view of these risks, many people are looking for alternative methods to keep their bone tissue healthy and strong in the long term and, above all, without side effects, taking an example from our ancestors.

Archaeological findings show that the average human 7,000 years ago had a bone density and strength that would make a modern-day orangutan envious. These Neolithic ancestors of modern humans were not born with bones of steel, but developed them over the course of their lives - their bones grew stronger with age - in an environment characterized by danger and hardship. Hunters roamed forests and plains in search of food, hunted their prey on foot and killed them with the strength of their muscles. At the same time, gatherers searched for edible plants and berries, dug for roots with their bare hands and often had to flee from attacks by wild animals. This strenuous daily physical activity, combined with a protein-rich diet, laid the foundations for a strong muscle and bone system and led to a life free of osteoporosis.

This changed with the invention of agriculture. Although agriculture made it possible to feed and nourish a larger population and thus laid the foundation for the global spread of human life, it also changed people's eating and living habits: animal proteins were replaced by an increased intake of carbohydrates and physical activity declined rapidly. This development continues to this day: a one-sided, carbohydrate-rich diet, combined with a sedentary lifestyle, causes our bodies to atrophy, our muscles to slacken and our bones to become porous. Our bodies are still in Stone Age mode and need to be challenged accordingly in order to function healthily and without pain in the long term.

Healthy bones through proper nutrition and exercise

The human body is not designed to spend most of the day sitting down; on the contrary, it cries out for stone-age activity. If this need cannot be satisfied in everyday life, we have to provide it in a targeted manner. High-intensity interval training is a simple yet sensible method of quickly pushing the human body to its limits. The basic idea here is simple: a short, high-intensity exercise phase is followed by a longer recovery phase. For example, a sprint lasting several seconds is followed by a longer, relaxed running phase, which is then followed by another sprint. The alternation of exertion and recovery, sprinting and relaxed running, can be seen as a simulation of a longer chase and has the same health benefits. Micro-injuries to the muscles and skeleton are regenerated and the body as a whole becomes more efficient.

To regenerate and strengthen the musculoskeletal system, the body needs essential nutrients, especially high-quality proteins and minerals, which must be supplied in sufficient quantities in the daily diet. Here, too, we should say goodbye to the achievements of the food industry and take a leaf out of our ancestors' book. Avoid carbohydrate-rich side dishes such as white bread, cheese or pasta and combine your steak with a portion of vegetables or fruit.