Regular exercise and good nutrition can help you live a long, healthy life.  But if you’re not paying attention to your bones, life could be very uncomfortable.

Osteoporosis is a disease characterized by low bone mass and structural deterioration of bone tissue, which leads to fragility and an increased susceptibility to fractures.  While osteoporosis is a major threat for 44 million Americans, it may be prevented and treated.

Bone is living, growing tissue.  Throughout life, old bone is removed (called resorption) and new bone is added to the skeleton (called formation).  During the childhood and teenage years, new bone is added faster than old bone is removed – making bones heavier, larger and denser.  Most people reach peak bone mass during their mid-20s.

Osteoporosis develops when bone loss occurs too quickly or if replacement occurs too slowly and is most likely to occur if you don’t reach optimal bone mass during your younger years.  It’s often called the “silent disease” because bone loss may occur without symptoms.  People may not realize they have the disease until a sudden strain, bump or fall causes a hip fracture or a vertebra to collapse.

Risk Factors

Among the specific risk factors for osteoporosis, there are some you may change and others you cannot.  Here’s what you cannot change:

·        Gender: Since women have less bone tissue and lose bone more rapidly than men because of menopause, they are more likely to develop the disease.

·        Age: It can lower bone density and strength.  The older you are, the greater the risk.

·        Body Size: Small, thin-boned women are at greater risk.

·        Family History: People whose parents have a history of fractures may also have reduced bone mass and may be at risk.

·        Menopause/Menstrual History: Normal or early menopause increases your risk of developing osteoporosis.  In addition, women who stop menstruating before menopause because of conditions such an anorexia and bulimia, or because of excessive physical exercise, may also lose bone tissue and develop osteoporosis.

Risk factors you may change:

·        Anorexia

·        A diet that is low in calcium and vitamin D.

·        Use of certain medications, such as glucocorticoids (prescribed for a wide range of diseases, including arthritis, asthma, Crohn’s disease, lupus and other diseases of the lungs, kidneys and liver) or some anticonvulsants.  Be sure to discuss use of these medications with your doctor before you alter your dosage on your own.

·        An inactive lifestyle or extended bed rest.

·        Cigarette smoking.

·        Excessive use of alcohol.

Prevention

To help your body reach optimal peak bone mass and continue building new bone tissue as you get older, there are several steps you can take: 

Calcium: Studies have shown that low calcium intakes can be associated with low bone mass, rapid bone loss and high fracture rates.  Many people consume less than half the amount of calcium recommended to build and maintain healthy bones –  between 1000/mg and 1300/mg a day.  Good sources of calcium include low-fat dairy products (milk, yogurt, cheese and ice cream), dark green, leafy vegetables (broccoli, collard greens, bok choy and spinach), tofu, almonds and foods fortified with calcium, such as orange juice, cereals and breads.  Depending on how much calcium you get with your regular diet, you may need to take a calcium supplement.

Vitamin D: This vitamin plays an important role in the absorption of calcium and in bone health.  It is synthesized through the skin through exposure to sunlight – so Vitamin D production tends to decrease in the elderly, the housebound and during winter.

Exercise: Bone, like muscle, responds to exercise by becoming stronger.  Good exercises include walking, hiking, jogging, stair-climbing, weight training, tennis and dancing.

Smoking: It’s as bad for your bones as it is for your heart and lungs.  Women who smoke have lower levels of estrogen compared to nonsmokers.

Alcohol: Those who drink heavily are more prone to bone loss due to poor nutrition as well as increased risk of falling.

If you suspect that you may have complications from bone loss, or you have one or more of the risk factors mentioned above, you can see your doctor for a comprehensive medical assessment.  This includes a test that can detect low bone density and determine your rate of bone loss.