While osteoporosis itself doesn't directly cause tiredness, its effects, like pain from fractures, poor sleep, inactivity, and side effects from medications, often lead to significant fatigue, creating a vicious cycle of tiredness and discomfort, sometimes linked to underlying vitamin D deficiency too.
Osteoporosis is called a “silent” disease” because there are typically no symptoms until a bone is broken. Symptoms of vertebral (spine) fracture include severe back pain, loss of height, or spine malformations such as a stooped or hunched posture (kyphosis).
Feeling chronically tired, hopeless, experiencing impaired decision-making, and aching muscles are just a few of the symptoms.
But once osteoporosis weakens your bones, you might have symptoms of a fracture that include:
Fractures in the spine may lead to alterations in posture and height loss. Other Associated Symptoms: Depending on the underlying cause of bone density loss, individuals may experience symptoms such as fatigue, brittle nails, dry skin, hair loss, muscle pain, numbness, and tingling.
These studies indicate that the direct effects of osteoporosis on facial skeleton can be manifested through facial morphological changes, providing theoretical basis for facial screening. Meanwhile, both osteoporosis and skin aging are associated with collagen loss25, sharing common pathological mechanisms.
If you have osteoporosis, don't do the following types of exercises: High-impact exercises. Activities such as jumping, running or jogging can lead to fractures in weakened bones. Avoid jerky, rapid movements in general.
Symptoms of osteoporosis
You won't have a headache, fever or stomachache that lets you know something in your body is wrong. The most common “symptom” is suddenly breaking a bone. Especially after a small fall or minor accident that usually wouldn't hurt you.
The seven worst foods for osteoporosis include excessive salt, caffeine, soft drinks, alcohol, high-protein diets, processed foods, and foods high in oxalates. Limiting these foods can help support bone health and reduce the risk of osteoporosis.
The best way to keep bones strong is to do both weight-bearing impact and muscle-strengthening exercises. Short bursts of activity are ideal for bones. For example, running then jogging, or jogging then walking. Variety is also good for bones.
Osteoporosis can make you feel more fatigued, even without much physical exertion. As bones weaken, your overall energy levels can drop. This may not be about the bones directly but how the body reacts to weak bones. It can also relate to less physical activity because of pain or fear of falling.
Many cases of tiredness are due to stress, not enough sleep, poor diet and other lifestyle factors. Try these self-help tips to restore your energy levels. If you feel you're suffering from fatigue, which is an overwhelming tiredness that isn't relieved by rest and sleep, you may have an underlying medical condition.
Food and Your Bones — Osteoporosis Nutrition Guidelines
If you eat and drink three to four servings of milk, cheese, yogurt, or calcium added orange juice and plant milks, you may be getting all the calcium you need in a day.
It's not clear why people with osteoporosis may experience fatigue, but it could be because your body is lacking in vitamin D. Vitamin D deficiency can contribute to both poor bone health and make you feel tired.
The most common antiresorptive medications, and among the most widely recommended osteoporosis medications, are called bisphosphonates. They are taken by mouth on a weekly or monthly basis or are administered through a vein as an intravenous (IV) infusion once a year in a doctor's office or at an infusion center.
Osteoporosis tends to progress slowly over several years. It may progress more quickly if you are taking high-dose steroids.
Low-fat dairy products, such as milk or yogurt, are rich in bone-building nutrients such as vitamin D, calcium, protein, potassium, zinc and phosphorus. Try to get three servings a day.
Background: Adequate vitamin D is essential for maintaining optimal bone health, preventing and treating of osteoporosis. However, in recent years, large clinical trials and meta-analyses on the efficacy of vitamin D supplementation to prevent fractures in populations at different risks have been equivocal.
Vitamin C is needed to make a protein called collagen and for repairing tendons, ligaments, bones and skin. Citrus fruits are high in vitamin C, but don't overlook other sources of vitamin C such as strawberries, kiwifruit, baked potatoes, broccoli, and bell peppers.
Vitamins B6 (pyridoxine), B9 (folic acid) and B12 (cyanocobalamin) help strengthen your bones and prevent breaks. B9 and B12 help to control levels of homocysteine, which is linked with an increased risk of breaking a bone in older people.
Unfortunately, the signs of osteoporosis aren't always obvious. If they do show up, you might notice that your hair and nails have become brittle, your grip is weaker than normal, your gums are receding, or you seem to be shrinking in height.
Studies have shown that people reversed osteoporosis naturally when they:
Our specialist nurses suggest that when you're lying in bed, if you're on your side, a pillow in the small of the back and one between your legs can help ease pain. Or if you're lying on your back, a pillow under the crooks of your knees may help to ease discomfort. V-shaped pillows can be used to support your neck.
Weight-bearing and resistance exercises have many benefits. These are good activities to help with bone strength. Walking 3 to 5 miles a week can help build your bone health. For your overall health, most experts recommend that everyone get a total of 30 minutes each day, 5 to 7 days a week.
If you have osteoporosis or have broken bones in the spine, you should avoid exercises that involve bending over from the waist. Some examples of movements you should NOT do include toe touches, abdominal crunches and sit-ups (see images below).