Osteoporosis is a disease that decreases bone density, leading to an increased risk of fractures or broken bones. The bones in the hip, spine, and wrist are most commonly affected.
Symptoms. Generally someone with osteoporosis does not experience any symptoms, and does not know they have the disease until a fracture or broken bone occurs.
Risk Factors. Common risk factors of osteoporosis include female gender, increased age, Caucasian or Asian ancestry, smaller stature, family history, and deficiencies in estrogen, calcium, and/or vitamin D. Certain medications such as aluminum-containing antacids, chemotherapy medications, and proton pump inhibitors may also increase your risk.
Diagnosis. A bone density test is used to measure the strength of your bones. You should consider requesting a bone density test if you are over the age of 50 and have recently broken a bone; are over the age of 65; have lost height; or have a history of an eating disorder. If your doctor feels you are at risk of osteoporosis (s)he may recommend that you begin getting a bone density test every 2 years.
Prevention. The primary means for preventing osteoporosis is to make sure that you are getting a sufficient amount of calcium. Adults aged 19-50 need 1,000 mg of calcium per day; those over 50 should strive for 1,200 mg daily. Dairy products and green vegetables such as broccoli, kale, and greens are good sources of calcium. Vitamin D, also important for bone health, can be found in fish like salmon and tuna, milk, cereal, and fruit juices. You can also consider taking a calcium supplement (i.e. OsCal) if you fear you aren’t getting enough calcium in your diet. Avoiding smoking and drinking excessively will also help to decrease your risk.
Fall Prevention. In addition to increasing your calcium intake, preventing your incidence of falls will also help to reduce your risk of fractures. Exercise is one of the most important ways to reduce your chances of a fall. Exercises that help to improve both your balance and coordination, such are tai chi, are especially helpful. Additionally, you can make your home safer by removing things that you can trip over, using nonslip mats and rugs, and also wearing rubber-soled shoes.
It would also be beneficial to have your doctor or pharmacist review your medications to identify which ones may make you drowsy or lightheaded, as they may impair your coordination. Lastly, be sure to maintain annual eye exams as poor vision may increase your risk of a fall.
