Osteoporosis Prevention

As you get older, your bones begin to lose density. Bone loss is a natural part of aging, but not everyone loses the same amount of bone density. Therefore, the older you are, the more of a chance you have of developing osteoporosis.

Osteoporosis is significant bone loss that can increase the risk of a fracture. Over 10 million Americans have osteoporosis, and a majority of women 50 years and older will have some type of osteoporosis-related fracture in their life. While it’s a disease often associated with women — and is generally more common in women — men are also at risk.

Your genes, body frame and ethnicity can play a role in developing osteoporosis, along with medical conditions such as type 1 diabetes, inflammatory bowel disease, rheumatoid arthritis and hormonal disorders. Lifestyle choices, like diet and exercise, also play a role. This includes eating disorders as well as whether you smoke or have a vitamin D deficiency. Anti-inflammatory drugs or corticosteroids, used to treat asthma and other conditions, have been linked to an increased risk of bone loss.

So what can you do to prevent osteoporosis? Start by eating foods rich in calcium. It will help protect your bones, no matter what your age. Both men and women between the ages of 18 to 50 need 1,000 milligrams of calcium a day, for women older than 50 or men older than 70 they need 1,200 milligrams. Drinking a glass of fortified milk is a great way to get the calcium you need. Eating certain fish, like salmon, tuna and herring can help as well, along with leafy green vegetables like kale and broccoli, tofu or soy and calcium-fortified cereals and orange juice. It’s important to understand that calcium alone may not be as beneficial as you’d think. Our bodies can better absorb calcium when consumed alongside a dose of vitamin D. Although sunlight provides vitamin D, it’s often not enough or not feasible depending on where you live. If it’s hard to get these from your diet, consider taking supplements. Be sure to avoid certain types of foods that can interfere with how you absorb calcium – like sodium, caffeinated beverages and animal proteins.

You can change up how you stay active with simple exercises like walking, jogging, hiking, running, climbing stairs, jump rope, tennis, skiing and more to help you move the full weight of your body. Furthermore, adding small weights to a workout routine can help build and maintain bone density. While physical activity is healthy, certain workouts, like yoga, cycling or swimming, are less likely to help build bones as they are not weight-bearing activities.

Finally, avoid the risk of a fracture by adjusting other lifestyle factors. Quit smoking is key if you are a habitual smoker. Prevent potential falls in your home by clearing clutter, wrangling all loose cords or making sure your rugs are anchored so you don’t accidentally trip. Walk slowly and keep rooms well lit to help see where you are going. If you’re older and worry about falling, consider installing grab bars in your bathroom by the shower or toilet.

To learn more about osteoporosis, or to check your bone density, schedule an appointment with us.