Osteoporosis is a condition in which bones lose strength and become frail. This leaves them susceptible to fracturing. It is wise to take steps to protect yourself from this disease as fractures can result in chronic pain and other problems. There are many lifestyle choices that can be made to prevent this bone disease. While you can not control all of the factors for developing osteoporosis, there are effective methods for reducing risks.
Age, Gender and Small Frame
Your risk of osteoporosis rises with age. Many people with this condition are older than age 65. Smoking, maintaining a low body weight, being sedentary and other lifestyle choices, however, can contribute to this condition even in teenagers. Females tend to have thinner bones then men. They also experience a greater drop in estrogen production with age due to menopause. This means that your risk is higher if you are a woman. If either gender has a small, thin frame, the risk goes up, especially if your body mass index is lower than 19.
Genetics and Race
Osteoporosis appears to run in families. If your mother, father or grandparents had it, your risk is higher. If you are of Caucasian, Asian or Latino descent, you need to take extra precautions as well. The International Osteoporosis Foundation claims that hip and back fractures are less common in blacks than in whites.
Long-term Medication Use
If you have been on certain medications for a long period, your bones may become frail. This includes corticosteroid medications which you may be taking for asthma, arthritis or other chronic conditions. Some antidepressant, cancer and anti-seizure medications can also stop your body from utilizing calcium properly. If you are taking any of these drugs, talk to your doctor about having regular bone density tests to make sure you are not developing osteoporosis.
Lack of Menstruation
Estrogen is a hormone that your body produces to help keep your bones strong. When you are no longer getting your period, estrogen levels decline leaving your bones susceptible to osteoporosis. This can occur during natural menopause. It can be surgically induced if you've had your ovaries removed. It can also occur in younger women who are very thin or who over-exercise. If you stop menstruating without cause, speak with your health care provider.
A Diet Low in Calcium and Vitamin D
According to the Mayo Clinic, your diet has a lot of influence over whether you get osteoporosis. Your body needs calcium to keep bones strong. It also needs an ample supply of vitamin D, which helps your body absorb the calcium. If your diet is deficient in either, your bones may become frail. You also need to limit your intake of caffeine, salt, oxalate and wheat bran. All of these substances may interfere with the absorption of calcium. If you enjoy these foods, try to consume the same amount of calcium to balance it out. Additionally, smoking and drinking too much alcohol blocks the absorption of calcium.
