Osteoporosis, characterized by deterioration and low density of the bones, affects about 10 million Americans, according to the National Osteoporosis Foundation. An estimated 34 million others, including children, have low bone mass and an increased risk of osteoporosis. The bones are strongest at age 30; after that age, deterioration may exceed the rate of new bone formation unless the individual exercises and eats properly.
Assess Your Risk
Determine your risk of developing osteoporosis by comparing your characteristics to those of patients most likely to have low bone density. Risk factors include being a woman; older than 50 years; a family history of osteoporosis or fractures; a small, thin frame; being Asian, Hispanic or Caucasian; being menopausal; low testosterone levels in men; a sedentary lifestyle; smoking; drinking alcohol excessively; and a low intake of calcium and Vitamin D, according to the National Osteoporosis Foundation. Taking certain medications, such as steroids, or having certain medical conditions, such as anorexia nervosa, rheumatoid arthritis or gastrointestinal disease, may increase your likelihood of developing osteoporosis. Osteoporosis does not cause symptoms, so ask your health care provider about a bone density test if your risk of osteoporosis is high. Women over the age of 65 and men older than 70 should be screened even if they have no risk factors other than age. Discuss your risk factors and screening results with your health care provider to determine an appropriate plan of action for your situation.
Upgrade Your Diet
Develop an eating plan that provides about 1,200mg to 1,500mg of calcium and 800 units of vitamin D daily, recommends the Merck Manual. Calcium and vitamin D intake is a priority before the age of 30 but older adults should adhere to these recommendations as well. Good sources of calcium include dairy products, green leafy vegetables, sardines and salmon with bones, and calcium-fortified foods and juices, notes the University of Maryland Medical Center. Vitamin D sources include fatty fish such as salmon, mackerel, and tuna; liver; egg yolks; and vitamin D-fortified juice and foods. Patients should avoid excessive amounts of foods that interfere with calcium absorption, including spinach, beet greens, peas, wheat bran, pinto or navy beans, caffeine, sodium or animal proteins.
Exercise for Your Bones
Exercise regularly to build bone density, keep your bones strong and prevent future deterioration. Your plan should include at least three 30-minute sessions of moderate, low impact, weight-bearing aerobic exercise such as walking, dancing, elliptical training, stair climbing or gardening, according to MayoClinic.com. Add appropriate routines to improve your strength, flexibility and balance to prevent future fractures and deformities. Avoid activities that could cause injuries to the spine or other bones, including high impact activities such as running or jumping; rapid movements; or bending forward and twisting the waist, including using a rowing machine, doing sit-ups, playing golf or tennis; bowling; and performing certain yoga poses.
Consider Medications
Ask your health care provider if medication is appropriate for you. Calcitonin and bisphosphonates can improve bone density and prevent future fractures, according to the Merck Manual. Hormone replacement therapy can slow bone loss and teriparatide, a synthetic parathyroid hormone, can increase the formation of new bone and improve bone density in patients with severe osteoporosis. Treatment of an underlying medical condition may also be warranted.
References
- National Osteoporosis Foundation: Medications to Treat and Prevent Osteoporosis
- Merck Manuals Online Medical Library: Osteoporosis
- MayoClinic.com: Exercising with osteoporosis: Stay active the safe way
- University of Maryland Medical Center: Osteoporosis
- National Osteoporosis Foundation: Osteoporosis: Fast Facts
