 Osteoporosis (porous bone) is a major public health threat for 44 million Americans, 80% of whom are female. One out of every two women and one in four men over 50 will have an osteoporosis-related fracture in their lifetime. This represents more than 1.5 million broken bones annually.
Osteoporosis Symptoms / Risk Factors
Osteoporosis is considered a "silent disease" because it can develop with very little warning and go virtually undetected for many years. Given the hidden nature of our bones, it can be very difficult to determine if they are healthy. There are very few actual physical symptoms of osteoporosis, but the following risk factors increase your likelihood for developing the weak, porous bones of osteoporosis:
Family History - If someone in your family has osteoporosis, you have a 60 to 80 percent chance of getting it too. If your mother has broken a hip in her later years, heads up, as your chances are greater to do so also. Hip fractures are a strong indicator of bone weakness.
Inadequate Calcium & Vitamin D Intake - Since calcium makes up the majority of bone tissue, healthy bone requires calcium daily. Calcium requirements vary by age and range from 800-1300 mg per day. Incorporating calcium and vitamin D (which helps the body absorb calcium) into your diet throughout your life is one of the best ways to prevent osteoporosis. Dairy products, leafy green vegetables, and calcium supplements are good sources of calcium, while fish, fortified milk and sun exposure are the best sources of vitamin D.
Lifestyle Choices - Smoking doubles your risk of suffering a bone fracture because it reduces your ability to absorb calcium, damages bone cells and prevents new bone growth. People who drink too much alcohol on a regular basis are also prone to bone loss and fractures due to poor nutrition, as well as, an increased risk of falling.
A Thin Body - Having a thin body frame means less weight is placed on the bones, and therefore, bone density is decreased. In addition, if you are very thin, you possess less fat and muscle protecting your highly-vulnerable bones.
A History of Broken Bones - Breaking a bone as an adult doesn't mean you have osteoporosis, but it may be a warning sign that your bones are weak.
Chronic Illness - If you suffer from rheumatoid arthritis, hyperthyroidism (excessive production of thyroid hormones), hyperparathyroidism (a condition caused by excessive amounts of parathyroid hormone), diabetes or liver disease, you are likely on medications that can increase your chances for weakened bones.
Persistent Back Pain - Constant back pain could be a sign that you have a spinal fracture. Spinal fractures occur when bones in your back become so weak that they fracture and collapse. This can happen without warning even during ordinary activities such as bending over to pick up a newspaper or vacuuming.
You Are Shrinking - We all joke about getting shorter, but it is true, as you age, the disks in your back lose their elasticity and cause your frame to shift downward. It is not uncommon to lose anywhere from ½" to 1" in height between the ages of 60 and 80. However, spinal fractures can also cause you to lose height. Multiple fractures can cause the spine to form a curve causing the disfigurement known as a Dowager's hump.
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Osteoporosis Testing
There is really only one way to determine the true health of your bones - by having a bone density scan. Your physician may also want to run tests to check your hormone levels and vitamin/mineral status, but a bone density test is the tried and true measure of how much bone mass you have. Your total bone mass is ultimately an indicator of the strength of your bones. For more information see the National Osteoporosis Foundation's, Bone Mineral Testing page, or "How are Your Bones Today"
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Osteopenia - Your Wake-up Call
Osteopenia is often the earliest indicator of reduced bone health. Osteopenia quite simply means mild bone loss as indicated by a below-average bone mineral density (BMD) test. While osteopenia does not mean you will get osteoporosis, it is in essence an early stage of that disease and a warning sign to be more conscientious about bone health. Osteopenia and Osteoporosis involve structural deterioration of bone tissue, bone fragility, and an increased risk of fractures (notably in the hip, spine, and wrist). Your bones become thinner and weaker as you age, with significant bone mass decline occurring in women during menopause and thereafter.
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Osteoporosis (& Osteopenia) Prevention
Preventing and lowering your risk of osteoporosis and osteopenia requires a lifelong commitment to:
- A Bone-Healthy Diet - There are many components to a well-balanced healthy diet, but the elements that are most important for bone health include:
- Getting ample daily calcium and vitamin D, along with magnesium, phosphorous, and vitamin K.
- Limiting the amounts of protein and alcohol and lowering the amounts of sodium, caffeine, and cola drinks (containing phosphoric acid) because each of these components in excess can cause bone loss.
- Consuming the omega-3 fatty acids found in fish oils (EPA/DHA, which have proven to be beneficial to bones).
- Weight-bearing Exercise - Just 30 minutes of weight-bearing exercise daily benefits your bones, heart, muscles, coordination, and balance. Those 30 minutes don't need to be done all at once either; it's just as good for you to do 10 minutes at a time. But what exactly is a "weight-bearing" activity? It is one where your legs support most of your weight and your body is working against gravity so that bones are given the greatest challenge. Examples of good bone builders include: brisk walking, aerobics, tennis, volleyball, hiking, dancing, soccer, gymnastics, jumping rope, and weight lifting.
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Osteoporosis Treatment
Effective treatment for established osteoporosis usually requires a combination of lifestyle changes that often include prescription medication, along with calcium supplementation. To learn more about treatment options, talk to your physician or visit the National Osteoporosis Foundation's Medications to Prevent & Treat Osteoporosis.
For More Osteoporosis Information:
Visit the Health Resources section and the Links page of this site for an extensive list of reliable Osteoporosis Resources.
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