Osteoporosis is a disease that is characterized by the progressive loss of bone mass and density. It causes bones to become weak, fragile, and prone to fracture. It typically affects the thoracic and thoracolumbar portions of the spine, the hip, and the wrist bones and can result in a loss of height, stooped posture, humpback, and severe, debilitating pain.
Uncontrollable Risk Factors
There are certain risk factors for osteoporosis that cannot be changed.
These risk factors include:
- Gender. The odds of developing osteoporosis are higher if you are a woman. Women have less bone tissue and lose bone more quickly than men due to changes that occur during menopause.
- Age. As you grow older, your risk of developing osteoporosis increases, as well. This is due to the fact that your bones become less dense and weaken as you get older.
- Body type. Women who have small frames are at an elevated risk of developing osteoporosis.
- Ethnicity. Woman of Caucasian or Asian descent have the greatest risk of developing osteoporosis. African-American and Latino women have a lesser, but still significant risk of developing the disease.
- Family history. If members of your family experienced bone fractures, especially in their later years, you run a higher risk of having fractures yourself. This is because people whose parents have a history of fractures also appear to have reduced bone mass, thereby increasing their risk of fractures.
Controllable Risk Factors
Thankfully, by leading a healthy lifestyle, many other risk factors can be controlled.
Eat a Healthy Diet
It is important that you get enough calcium in your diet throughout your entire life since it helps to build and maintain strong bones. Females between the ages of 9 and 18 should consume 1,300 mg of calcium daily. Getting plenty of calcium while your bones are still growing helps you build up a “bone bank” that you can use as you grow older. Having a healthy bone bank reduces your likelihood of developing weak and brittle bones. Women between 19 and 50 years should target 1,000 mg of calcium and those over age 50 need (or near or past menopause) should aim for 1,200 mg of calcium per day. Foods that are high in calcium include:
- Low-fat dairy products, such as cheese, yogurt, and milk
- Canned fish with bones you can eat, such as salmon and sardines
- Calcium fortified orange juice like Tropicana Pure Premium® with calcium
- Breads made with calcium-fortified flour
Exercise is nearly as important as your diet in helping to develop and maintain your bone mass. Exercising during childhood helps to develop bones, and exercising during adulthood helps to maintain and slightly increase your bone density. Once a woman has gone through menopause, she should engage in regular physical activity, such as walking, low-impact aerobics, dancing, and weight training to help lower her risk of bone fractures.
There is no question that smoking is bad for your heart and lungs. But did you know that it is bad for your bones, as well? Women who smoke increase their chances of developing osteoporosis. Substances in tobacco can have negative effects on bone and result in lower bone mass, rapid bone loss, and a higher risk of fracture.
Drinking 2 to 3 ounces of alcohol each day can cause damage to your bones, even when you are young. Excessive alcohol consumption interferes with the body’s balance of calcium. It also interferes with the production of Vitamin D, which is essential for calcium absorption.
Osteoporosis is a serious health condition that can compromise not only your bone health, but your ability to perform everyday functions, as well. While it is best to start taking preventative steps early in life, it is never too late to start improving your bone health. At your next physical, ask about osteoporosis and work with your doctor to develop an eating and exercise plan that will help you strengthen your bones.