Monthly Health Topic
Osteoporosis
What is osteoporosis?
Osteoporosis is a disease that causes very weak and brittle bones that break easily. Osteoporosis is sometimes called a "silent disease" because there are usually no symptoms to let you know you have it. Unfortunately, a broken bone in the hip, spine or wrist is often the first sign. There is no way to stop or cure osteoporosis, but there are things you can do to slow it down.
What causes osteoporosis?
Bone is living tissue that is constantly being remodeled. Osteoporosis occurs when formation of new bone can’t keep up with the removal of old bone. In growing children, new bone is made faster and bones increase in size and strength, reaching their peak when people are in their early 20s. As we age, old bone is removed faster than new bone is formed. You are less likely to develop osteoporosis if you achieved a higher peak bone mass when you were young.
Who is at risk for osteoporosis?
- Osteoporosis can strike at any age, but occurs mostly in women over 50 and men over 70.
- Women are five times more likely than men to get osteoporosis.
- Women who’ve gone through menopause are more likely to have it.
- It can run in families. You are also at greater risk if you are white or of Asian descent.
- Men and women who are thin and have a small body frame may have less bone mass to draw from.
- Anyone not getting enough calcium and vitamin D in the diet, especially during childhood, can end up with weak bones.
- Not getting enough exercise leads to weak bones.
- Smoking and excessive alcohol intake increases the risk of osteoporosis.
- Certain medications can interfere with the bone-rebuilding process.
Talk with your health-care provider to determine if you may be at risk for osteoporosis.
How do I know if I have osteoporosis?
There are no symptoms in the early stages. Loss of height, stooped posture, bone pain or fractures occur later. Your doctor may order a test to measure bone density.
How can I lower my chances of getting osteoporosis?
Get enough calcium. Women between 19-50 years old need at least 1,000 mg calcium each day. Women over 50 years old need 1,200 mg calcium each day. If you are not able to meet your body's calcium needs with food, you may need a calcium supplement. Ask your doctor or a registered dietitian to help you choose the best supplement for your needs.
Get enough vitamin D. Sunlight is a good source of vitamin D but if you are housebound, use sunscreen or avoid the sun, you may need a vitamin D supplement. The recommended amount for adults is 600 to 800 IU (international units) a day through food or supplements. Your doctor may prescribe a higher dose.
Get exercise every day. Weight-bearing exercise such as walking, running, dancing and weightlifting is beneficial for strengthening bones. Building muscle strength and balance through regular exercise also helps lower the risk of falls and fractures.
Don’t smoke.
If you drink alcohol, keep to no more than one drink per day. A “drink” is 5 ounces of wine, 12 ounces of beer or 1½ ounces of distilled spirits.
Your doctor may also prescribe a medication to prevent osteoporosis.
 What is the best diet for bone health?
MyPlate provides a simple guide to building a balanced, healthy diet. The foods that promote bone health – dairy products, fruits and vegetables, legumes and nuts – are also the foods recommended for a healthy diet. Plus, many foods rich in one bone-building nutrient also contain other helpful ones. Supplements may be useful in helping to meet adequate intake of vitamins or minerals but they don’t provide many of the other nutrients that are present in whole foods.
Learn more at ChooseMyPlate.gov |
