May is National Osteoporosis Awareness and Prevention Month. The very common condition of osteoporosis occurs when the body does not create enough bone tissue to keep up with the amount taken in by the body, resulting in weak and brittle bones.
The disease affects about 10 million Americans, and an additional 44 million people are at risk of developing it, according to the Bone Health & Osteoporosis Foundation (BHOF), headquartered near Washington, DC.
Almost 20% of women aged 50 and over have the disease, along with nearly 5% of men age 50 and older, according to the Centers for Disease Control and Prevention.
The good news is that the condition is largely preventable.
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People with osteoporosis are more likely to experience sudden, unexpected bone fractures, said Dr. Ardeshir Hashmi, chief of geriatrics at the Cleveland Clinic.
Almost 20% of women aged 50 and over have the disease, as well as almost 5% of men aged 50 and over. (Stock)
Most people don’t know they have osteoporosis until they have a fracture.
“Unfortunately, most people find this out the hard way,” Dr. Hashmi said in a statement provided by the Cleveland Clinic.
“They think they’ve never broken anything before and they say, ‘Well, the fall wasn’t as bad as I thought it was. I didn’t think I would have these fractures, “and yet they are with a fracture.”
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“By definition, that fragility fracture means you have osteoporosis.”
The key to minimizing bone loss is to start adopting healthy habits as early in life as possible, Hashmi said.
These include eating foods high in calcium, protein, and vitamin D; take bone-strengthening supplements such as vitamin D; and exercise regularly.
Eat foods rich in calcium, protein and vitamin D; take bone-strengthening supplements like vitamin D; and exercising regularly can reduce the risk. (Stock)
Some of the best foods for bone health are fish (salmon, mackerel, tuna, and sardines), dairy products (skimmed and skimmed milk, cheese, and yogurt), fruits, green leafy vegetables, and foods fortified with calcium and vitamin D , according to the BHOF.
Most people don’t know they have osteoporosis until they have a fracture.
Certain foods and beverages can put you at increased risk of bone loss and should be consumed in moderation.
These include salty foods, alcohol, and caffeinated beverages. Smoking also increases the risk.
As for exercise, Hashmi suggested a combination of aerobic (cardio) and strength (weight) training.
For those worried, Hashmi said it’s important people talk to their doctor about scheduling a bone density scan. (Stock)
Even small amounts of exercise are beneficial – and it doesn’t have to happen in the gym. Try to incorporate small bursts of movement into your daily routine, the doctor suggested.
Walking, climbing stairs, biking, dancing, or even gardening are all decent ways to increase physical activity and help keep bones strong.
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“For some people, it’s even water-type exercises, like water therapy or swimming,” Hashmi said. “The resistance comes from the back pressure of the water. So if I was in the pool walking around it would give me a bit of strength training and a bit of aerobic exercise as well.”
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For those worried about being at risk for osteoporosis or who might already have it, Hashmi said it’s important to speak with a doctor about scheduling a bone density scan.
For those who are diagnosed, medications can help strengthen bones and reduce the risk of fractures.
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