Learn More About and Prevent Osteoporosis

Osteoporosis is a surprisingly common condition, and many people have this disease and aren’t aware of it until they experience a bone fracture. Estimates are that one in three women over the age of fifty will suffer a bone fracture due to osteoporosis at some point during their lifetime. Fortunately, there are ways to reduce your risk of osteoporosis once you understand what causes it and its risk factors.

What is Osteoporosis?

Osteoporosis is disease marked by a loss of bone density. With this loss of density, bones become thinner, weaker and more likely to fracture or break. Often a fracture that happens after a minor bump or fall is this first indication that a person has osteoporosis. Fractures occur because bones affected by osteoporosis can’t handle minor stress and split or break more easily. Osteoporosis is more common with age, especially after menopause when levels of the hormone estrogen drop. Bones can start to lose their density at a much younger age, usually around the early thirties, but the process accelerates with age.

Who’s at Risk for Osteoporosis?

Anyone can get osteoporosis, and, contrary to popular belief, it’s not a disease confined to women. Men get it too, although it’s much less common in males. On the other hand, some people are at greater risk for losing bone density and developing osteoporosis. Simply being female is a risk factor, and people of white or Asian descent are more likely to develop osteoporosis at some point during their lifetime. Genetics play a role too. If other family members have had the disease, you’ll need to be monitored more closely for signs you’re losing bone density. If you’re small-boned or thin, you’re also at greater risk for osteoporosis.

Lifestyle factors are also a factor in who gets osteoporosis. This means you may be able to decrease your risk by making positive lifestyle changes. If you’re worried about your risk for osteoporosis, don’t smoke and limit alcohol to no more than two drinks a day. Smoking and drinking too much alcohol can both lower bone density.

Not surprisingly, diet plays a role in the risk for osteoporosis. Mom was right when she told you to drink your milk. Not getting enough calcium and vitamin D are both linked with a greater risk for osteoporosis. Vitamin D has a positive effect on bone health by increasing absorption of calcium. Certain medications such as corticosteroids and medical conditions such as hypothyroidism increase the risk of osteoporosis by altering calcium levels. Some epidemiological studies show that diets high in fruits and vegetables lower the risk of osteoporosis. More reason to get five to seven servings of fruits and vegetables a day.

Another way to lower the risk of osteoporosis is to stay physically active. High-impact exercise that involves running and jumping is better than low-impact exercise where your feet don’t leave the ground. This is because the pounding movement of high-impact exercise stimulates the formation of bone. Strength training exercises using weight also helps to prevent bone loss.

Preventing Osteoporosis Through Positive Lifestyle Changes

You can’t control family history, race, or your natural build, but you can make lifestyle changes to help lower your risk for osteoporosis. If you smoke, kick the habit and replace it with an active lifestyle that includes regular physical exercise. Make sure you’re getting enough dietary calcium. Women between the ages of 19 and 50 need a minimum of 1,000 milligrams of calcium a day. Women over the age of 50 should get 1,200 milligrams daily. If you can’t meet these requirements through diet, talk to your doctor about taking calcium supplements.

The best natural source of vitamin D is sunlight. Fifteen to twenty minutes of sunlight a day is enough to meet the requirements for vitamin D, but if you live in an area that gets little direct sunlight, you may need a supplement, especially during the winter months. Ask your doctor to check a vitamin D level, and if your level is low, find out whether supplementing with vitamin D is appropriate. Some food sources of vitamin D are fortified foods such as milk and cereal and some fatty fish such as salmon and sardines.

The Bottom Line?

Osteoporosis is common but staying physically active and getting enough calcium and vitamin D in your diet can help to reduce your risk of getting this disease. Talk to your doctor about osteoporosis screening, especially if you’re at high risk for this disease.

Osteoporosis is a common disease that affects mostly women, although men can get it too. Genetics and general body build play a role in determining the risk for this disease, but lifestyle plays a role too. Find out what you can do to reduce your risk.