Risk Factors and Prevention
There are no symptoms of osteoporosis until a fracture occurs. That is why it is often called "silent." Certain factors can put you at risk for developing osteoporosis, but there are also steps you can take to prevent it.
Risk Factors and Prevention - Risk Factors
Risk Factors You Can't Change
Gender. Women are at higher risk for osteoporosis than men. They have smaller bones and lose bone more rapidly than men do because of hormone changes that occur after menopause. Therefore, if you are a woman, you are at higher risk for osteoporosis.
Age. Because bones become thinner with age, the older you are, the greater your risk of osteoporosis.
Risk Factors You Can't Change
Ethnicity. Caucasian and Asian women are at the highest risk for osteoporosis. This is mainly due to differences in bone mass and density compared with other ethnic groups. African-American and Hispanic women are also at risk, but less so.
Family History. Osteoporosis tends to run in families. If a family member has osteoporosis or breaks a bone, there is a greater chance that you will too.
History of Previous Fracture. People who have had a fracture are at high risk of having another.
Risk Factors You Can Change
Other risk factors for osteoporosis can be changed. These include:
Diet. Getting too little calcium over your lifetime can increase your risk for osteoporosis. Not getting enough vitamin D -- either from your diet, supplements, or sunlight -- can also increase your risk for osteoporosis. Vitamin D is important because it helps the body absorb calcium. An overall diet adequate in protein and other vitamins and minerals is also essential for bone health.
Risk Factors You Can Change
Physical activity. Not exercising and being inactive or staying in bed for long periods can increase your risk of developing osteoporosis. Like muscles, bones become stronger with exercise.
Smoking. Smokers may absorb less calcium from their diets. In addition, women who smoke have lower levels of estrogen in their bodies.
Risk Factors You Can Change
Medications. Some commonly used medicines can cause loss of bone mass. These include a type of steroid called glucocorticoids, which are used to control diseases such as arthritis and asthma; some antiseizure drugs; some medicines that treat endometriosis; and some cancer drugs. Using too much thyroid hormone for an underactive thyroid can also be a problem. Talk to your doctor about the medications you are taking and what you can do to protect your bones.
Low body weight. Women who are thin -- and small-boned -- are at greater risk for osteoporosis.
Quiz
1. Women are at higher risk for osteoporosis than men because
A. they have larger bones.
B. they lose bone rapidly due to hormonal changes that occur after menopause.
B is the correct answer. Women are at higher risk for osteoporosis than men because they lose bone rapidly due to hormonal changes that occur after menopause. Women also have smaller bones, which puts them at higher risk.
2. Which of the following is NOT a risk factor for osteoporosis?
A. smoking
B. too little calcium in the diet
C. regular physical activity
C is the correct answer. Getting regular physical activity reduces your risk of developing osteoporosis. Like muscles, bones become stronger with exercise.
3. Which of the following medications can cause bone loss?
A. thyroid medication taken for an underactive thyroid
B. certain antiseizure drugs
C. some cancer drugs
D. all of the above
D is the correct answer. All of these commonly used medications can cause bone loss. If you are taking any of these medicines, talk to your doctor about what can be done to protect your bones.
Risk Factors and Prevention - Prevention
Fortunately, in your older years, you can still take steps to protect your bones. You'll need a balanced diet rich in calcium and vitamin D, a regular exercise program, and, in some cases, medication. These steps can help you slow bone loss. In addition, you'll want to learn how to fall-proof your home and change your lifestyle to avoid fracturing fragile bones.
Nutrition
Bone is made up of calcium, protein, and other minerals. Getting enough calcium helps protect bones by slowing bone loss. People over 50 should get 1,200 milligrams of calcium daily. To do this, make foods that are high in calcium part of your diet. The most concentrated food sources of calcium include:
- dairy products such as low-fat milk, yogurt, and cheeses, and
- calcium-fortified orange juice.
Non-dairy foods containing variable amounts of calcium include:
- dark green, leafy vegetables such as broccoli, collard greens, and bok choy
- sardines and salmon with bones
- tofu fortified with calcium
- almonds
- foods fortified with calcium, such as cereals and orange juice.
Although foods rich in calcium are believed to be the best source of calcium, most Americans choose diets that do not contain enough calcium. Fortunately, calcium-fortified foods and calcium supplements can help fill the gap, ensuring that you meet your daily calcium requirement. The most common calcium supplements are calcium carbonate and calcium citrate.
Vitamin D helps your body absorb calcium. Exposure to sunlight causes your body to make vitamin D. Some people get all the vitamin D they need this way. However, many older people, especially those who are indoors most of the time and/or live in northern areas, are not getting enough vitamin D. Many people also have trouble getting enough vitamin D during the winter months when sunlight is limited.
According to current recommendations, certain kinds of fish -- herring, salmon, tuna -- and milk fortified with vitamin D are good sources of vitamin D. A vitamin D supplement may also be necessary to meet the daily requirement of 400 to 600 IU, or International Units.
The Institute of Medicine recommends people aged 51 to 70 should have 400 IU of vitamin D daily. People over 70 should have 600 IU. But many doctors are recommending higher doses for older people deficient in vitamin D.
Exercise
Exercise can make bones and muscles stronger and help slow the rate of bone loss. It is also a way to stay active and mobile. Weight-bearing exercises done three to four times a week are recommended for bone health. Walking, jogging, playing tennis, and dancing are examples of weight-bearing exercises. Strengthening and balance exercises, such as Tai Chi, may help you avoid falls and reduce your chance of breaking a bone.
Proper posture and body mechanics are important when doing exercises. You should avoid activities that involve twisting your spine or bending forward from the waist, such as conventional sit-ups and toe touches.
Fall and Fracture Prevention
Some ways to reduce falls and fractures include:
- Keeping rooms free of clutter
- Anchoring carpets and area rugs
- Wearing rubber-soled shoes for traction
- Having regular eye exams.
Hip protectors are also effective in preventing fractures.
Quiz
1. People over 50 need
A. 800 milligrams of calcium daily.
B. 1,200 milligrams of calcium daily.
C. 2,000 milligrams of calcium daily.
B is the correct answer. People over 50 need 1,200 milligrams of calcium daily. The most concentrated food sources of calcium include dairy products such as low-fat milk, yogurt, cheese, and ice cream.
2. Important ways to prevent bone loss include
A. eating a balanced diet rich in calcium and vitamin D
B. participating in a regular exercise program
C. taking an osteoporosis medication
D. all of the above
D is the correct answer. In addition, you'll want to learn how to fall-proof your home and change your lifestyle to avoid fracturing fragile bones.
3. An example of weight-bearing exercise is
A. swimming
B. touching your toes
C. walking
C is the correct answer. Walking is a weight-bearing exercise that provides a way to stay active and mobile. Jogging, playing tennis, and dancing are other examples of weight-bearing exercises.
