Osteoporosis is a disease that weakens bones. Bones may become so weak that they break easily, even from a minor impact like coughing. Often, people don’t even know they have osteoporosis until they break a bone.
Maybe you’re looking to prevent osteoporosis. Or you have a diagnosis. Either way, you can take steps to strengthen and protect your bones.
What is osteoporosis?
Bones are made of living tissue that constantly breaks down and builds back up. Osteoporosis occurs when the body loses more bone mass than it makes. This turns bones thinner and weaker.
It’s known as a “silent” disease. Osteoporosis may not be obvious until someone breaks a bone. However, there can be some symptoms, including:
- Stooped posture (kyphosis)
- Height loss
- Joint or back pain
- Bone fracture that occurs under a normal amount of stress
What are the risk factors of osteoporosis?
Anyone can develop osteoporosis, but there are factors that increase a person’s risk. Many are not changeable, such as race and age. But some are, including these lifestyle-related risk factors:
- Smoking
- Heavy drinking
- Sedentary lifestyle
Why is managing osteoporosis important?
The biggest risk of osteoporosis is breaking one or more bones. Fractures can be painful and take time to recover. They can also lead to a loss of independence.
Medications may be used to treat osteoporosis, including:
- Hormone replacement therapy
- Bisphosphonates
Lifestyle changes can also help manage osteoporosis. Quitting smoking and reducing alcohol consumption are two changes that can help. Diet, exercise and fall prevention strategies are some other ways to manage osteoporosis.
Eat a diet rich in calcium and vitamin D.
Calcium
- Adults need 1,000 mg of calcium per day. That number goes up to 1,200 mg for women over 50 and men over 70.
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You can get calcium from:
- Low-fat dairy products and fortified dairy replacements
- Tofu
- Canned salmon with bones
- Dark leafy greens
- Calcium-fortified juice and breakfast cereals
- Supplements, if you don’t get enough calcium through diet. Ask your doctor if they’re right for you.
Vitamin D
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Vitamin D helps your body absorb calcium. Your body can make vitamin D from exposure to sunshine. Many people do not make enough vitamin D. This can happen due to:
- Using sunscreen
- Spending time indoors
- Living where the sun is not strong enough to make vitamin D
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Some foods provide vitamin D, including:
- Fatty fish, such as salmon
- Fortified milk and other dairy products
- Adults under 70 need at least 600 international units (IUs) of vitamin D. Adults over 70 should aim for 800 IUs.
Exercise
Exercise is another important way to manage osteoporosis. Weight-bearing activity, including walking, can help strengthen bones. Balance and flexibility exercises like tai chi and yoga can help. They are good for increasing mobility and preventing falls.
Fall prevention
It’s important to make your home fall-safe to reduce the risk of falling at home. Consider:
- Nonskid shower mats and grab bars near toilets and the shower
- Removing trip hazards. Keep floors free of clutter and move electrical cords near walls
- Good lighting in stairwells and hallways
- Avoiding small mats and rugs that can bunch up
Talk to your doctor or pharmacist about the medications you take. Some can cause dizziness and increase the risk of falling.
It’s never too late to take steps to manage or prevent osteoporosis. Discuss your plan with your doctor to make sure you’re protecting your body.