What is Osteoporosis and What You Can Do To Lessen Your Risk
Most people have heard the term osteoporosis, which simply means porous bone, and most people probably associate that condition with women and old age, but that is not entirely correct. While osteoporosis is more common in women, men can also suffer from decreasing bone density. Also since there are many factors that can cause a loss of bone density, younger adults can also be afflicted.
There are factors that can lead to decreased bone density that may be beyond our control such as certain diseases/conditions, age, medications (steroids), and medical procedures. However, there are also things you can do to build strong bones. By engaging in those while still young, and able to build bone, you can help your bones stay strong into the future. Without the use of medications that promote bone growth, our bones are the strongest they will be around age 30. After that, they begin to decrease in density and strength. That means it is of the utmost importance to follow some simple steps in childhood and young adulthood to ensure your bones have a good base from which to start.
Get plenty of weight-bearing exercise - bones need to work to stay strong
Don't smoke - it makes breaking a bone much more likely
Limit alcohol use
Eat a diet rich in calcium and vitamin D – if you don’t feel you get enough of these nutrients you can ask your doctor to check your vitamin D levels to see where you stand.
Vitamin D is important since it promotes calcium absorption. Foods high in calcium and vitamin D are also nutrient dense in magnesium, phosphorus, potassium, protein and vitamin K providing even more bone nourishment.
Some examples of foods to include in your diet are low-fat and fat-free fortified milk, fortified soy beverages, cheese, eggs, and non-fat fruit yogurt. Fortified ready-to-eat cereals are great sources of both vitamin B12 and vitamin D. Fatty fish like canned sardines, tuna and salmon, as well as mackerel and halibut are high in both calcium and vitamin D and are great dietary sources of protein.
Low-fat yogurt, fortified orange juice, and soymilk are great sources of both calcium and vitamin D. It may surprise you but mushrooms, oranges, and green leafy vegetables like turnip greens, mustard greens, spinach, kale, broccoli and peas are high in calcium and other nutrients mentioned. Pinto beans and corn tortillas contain calcium as well. It is also important to get a variety of fruits and vegetables to ensure optimal nutrient intake.
Making sure you are consuming adequate amounts of dietary calcium and vitamin D can be challenging if you do not drink milk. Dry powdered milk can be added to many foods and calcium supplements should be used if dairy products are poorly tolerated.
If you do use calcium and vitamin D supplements, make sure they are supplementing dietary intake and not replacing dietary intake. As mentioned, regular smoking can block calcium absorption, and may decrease bone density. Also alcohol can increase calcium excretion. If you find you are in this category or feel you may benefit from supplements, make sure and talk to your doctor before doing so. Remember, foods high in calcium and vitamin D should be consumed at every stage and age of life to support and maintain bone health.
You can also discuss with your Doctor if you should have a bone density scan. Generally, screening for osteoporosis is recommended for women 65 and older, and for women 50 to 64 with certain risk factors. Screening for osteoporosis is commonly done using a non-invasive, painless DXA/DEXA scan. Osteoporosis is silent, you can’t feel a loss of bone density. Often times, getting shorter, noticing your upper back curving forward, or breaking a bone is the first sign. If any of these have happened be sure to have a conversation with your medical provider regarding osteoporosis.