Osteoporosis is a bone disease characterized by reduced bone density and strength, resulting in brittle, fragile bones that increase the risk of fractures, especially in the spine, hips and wrists.
The National Osteoporosis Foundation estimates that more than 10 million Americans have osteoporosis. Another 43 million have low bone mass, which is a precursor to osteoporosis.
By 2030, the number of adults with osteoporosis or low bone mass is expected to increase by more than 30% to 71 million.
Reasons for this increase include lifestyle issues, in particular smoking, physical inactivity and alcohol abuse. An ageing population, together with insufficient attention being paid to this disease, are also responsible for the rise in osteoporosis.
If you are elderly, you may be discouraged reading these statistics. However, osteoporosis is not irreversible. The key to healthy bones for life is to take some simple preventative measures - and the earlier the better.
Although the symptoms are not obvious at first, some signs indicate that your bones are weakening. The most serious complications of osteoporosis are fractures, which can lead to chronic pain, hospitalization, disability, depression, decreased quality of life and increased mortality.
Worldwide, osteoporosis causes nearly 9 million fractures annually. This translates to one osteoporotic fracture every 3 seconds.
Loss of height, back pain
Minor bumps or falls can lead to fractures, especially in the hip, wrist or spine. These types of fractures are often the first sign of the disease.
If you notice yourself getting lower, the cause may be compression fractures in the spine; this is also a common symptom of the disease.
Although it's typical for most people to lose height as they age - about 2.5 to 3.8 centimeters over a lifetime - osteoporosis patients who have multiple spinal fractures can lose 5 to 8 centimeters or more in a relatively quick time frame.
A stooped posture or noticeable changes in it can lead to a hunched back, which may be a sign that your spine is weakening and losing density.
Constant back pain is another indicator - it is also the result of small fractures or spinal compression.
Calcium and vitamin D
Osteoporosis cannot be completely cured, but certain lifestyle and dietary factors can reduce the risk.
Calcium and vitamin D are essential for bone health. Calcium helps maintain strong bones, and vitamin D helps calcium absorption. Women over 50 and men over 70 should consume at least 1,200 milligrams of calcium daily from food and, if needed, from supplements.
The easiest way to get calcium is through dairy products. Milk, yogurt and cheese are among the richest sources.
One cup of milk provides about 300 milligrams of calcium, which is one-quarter of the required daily allowance. If you are vegan, calcium is found in many plant foods, including soy, beans, peas, lentils, oranges, almonds and dark green leafy vegetables.
Adults should aim for 2 to 3 servings of calcium-rich foods daily. Eating them throughout the day at mealtimes helps to better absorb them.
Vitamin D is mostly obtained from supplements and sunlight, which is the easiest way to get the recommended dose. Your body will produce enough vitamin D if you expose your hands, feet and face to direct sunlight for 10 to 30 minutes between 10 a.m. and 3 p.m., two to three times a week.
Although it is best to wear short-sleeved shirts and shorts during this short period, it is not a problem to wear sunglasses and apply sunscreen on your face.
Sunlight through the window will not have the same effect - the glass reduces the absorption of UV rays needed for vitamin D production. People with darker skin or those who live in less sunny areas may need more sunlight to achieve the same effect.
If your doctor has diagnosed you with osteoporosis, the calcium and vitamin D you get from diet and sun exposure alone may not be enough; you should ask your doctor if you need medication.
Dance, run, lift weights and avoid alcohol
Regular exercise is an excellent activity that can help prevent osteoporosis. Weight-bearing exercises such as brisk walking, jogging and dancing are great for increasing bone density. Strength exercises, such as weight lifting, help with stability and flexibility, which reduces the risk of falling.
Aim for 30 minutes of weight-bearing exercise at least 4 days a week, combined with muscle strengthening exercises at least twice a week.
Especially for women who lose bone density during and after menopause, regular exercise is crucial. Exercising before menopause will reduce your risk of osteoporosis in your later years.
And avoid bad habits - smoking and heavy alcohol consumption can weaken bone density and increase the risk of fractures.
Fall prevention strategies and balance training are crucial and can help reduce the risk of fractures.
Screening and treatment
According to the U.S. Preventive Services Task Force, women should begin screening for osteoporosis at age 65. Men should consider screening if they have risk factors for osteoporosis, which include smoking, alcohol use, certain chronic diseases such as diabetes, and age. Men over 70 are at higher risk.
Medical imaging tests, such as bone density scans and X-rays of the spine, can help confirm osteoporosis and detect compression fractures. These basic investigations, combined with age and medical history, are sufficient to make a clear diagnosis.
The management of osteoporosis is a long-term process that requires an ongoing commitment to lifestyle changes. Recognizing the early warning signs and making these active lifestyle changes is the first step in preventing the disease and keeping your bones healthy. | BGNES
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