Core Insights - Osteoporosis is a silent condition where bone loss exceeds bone formation, leading to increased fracture risk, particularly hip fractures which have a mortality rate exceeding 20% within a year after occurrence [1][8] Group 1: Early Signs of Osteoporosis - **Sign 1: Unexplained Back Pain and Height Loss** Persistent back pain and noticeable height reduction (over 3 cm) can indicate vertebral compression fractures due to bone loss [3][4] - **Sign 2: Loose Teeth and Alveolar Bone Loss** Weakening of the alveolar bone can lead to loose teeth and gum recession, signaling potential systemic bone density issues [4] - **Sign 3: Fragile Bones** Fragile fractures occurring from minimal trauma, known as "fragility fractures," are a direct consequence of osteoporosis [6][8] - **Sign 4: Muscle Weakness and Cramps** Osteoporosis often accompanies sarcopenia, leading to decreased muscle strength and increased fall risk [9] - **Sign 5: Brittle Nails** Changes in nail health, such as increased brittleness, may reflect underlying calcium and collagen loss [10] Group 2: Prevention and Management Strategies - **Nutrition** Adequate calcium intake is crucial, with recommendations of 1000 mg daily for adults and 1200 mg for older adults. Foods rich in calcium include dairy products, tofu, and leafy greens [13] Vitamin D is essential for calcium absorption, with a daily requirement of 800-1000 IU [14] Sufficient protein intake is necessary for bone matrix formation, with recommendations of 1.0-1.2 g/kg body weight [15] - **Exercise** Weight-bearing exercises, such as brisk walking, are recommended to stimulate bone strength. Resistance training and balance exercises are also critical for preventing falls [17][18][20] - **Lifestyle Modifications** Avoiding smoking and excessive alcohol consumption, as well as reducing caffeine and carbonated drink intake, can help maintain bone health [24][25][26] Ensuring a safe living environment to prevent falls is also essential [27]