Each year there are over 3 million new cases of osteoporosis diagnosed in the US alone, making this bone disease a major health concern for men and women alike. Osteoporosis is characterized by the loss of bone density, a process which generally occurs naturally as people age. Patients with osteoporosis have extremely thin, brittle bones, which places them at a high risk for bone fractures. The condition is highly prevalent among the elderly community, with most patients who have been diagnosed with osteoporosis at least 50 years old.
Although for most people it’s impossible to completely avoid any bone density loss as they age, there are some things you can start doing at a young age to strengthen your bones and decrease your risk of developing osteoporosis.
What Is Osteoporosis?
Osteoporosis is a disease of the bone that causes bones to thin and weaken, which can be detrimental to bone health. One of the biggest concerns about the condition is that patients with osteoporosis are at increased risk of fractures, whether the injury is sustained by a fall or, in very serious cases, even something as simple as a sneeze. In fact, it’s estimated that approximately 80% of bone fractures that occur in women over the age of 50 are “fragility fractures” that can be attributed to weak bones.
How Can I Prevent Osteoporosis?
Although for many people it’s impossible to keep your bone density from decreasing to some degree as you age, there are lots of things you can do to help strengthen your bones and decrease your risk of developing osteoporosis.
Osteoporosis Prevention Tip #1: Make exercise part of your daily routine.
One of the best ways to prevent bone density loss is by regularly working to strengthen your bones, and exercise is a key part of this. As we age we lose both bone and muscle mass faster, so exercise becomes even more important. If possible, opt for weight-bearing exercises that improve balance, posture, and muscle strength. You can incorporate free weight routines or play around with resistance bands - whatever it takes to keep you enjoying your workouts and challenging your body.
If you’re not an experienced exerciser or have some physical limitations regarding what you can do, don’t lose hope! Although strength training and other more intense workouts are a great way to stay healthy and keep your bones strong, you don’t have to be a gym rat to stave off osteoporosis. Even something as simple as walking for 30 minutes a day can go a long way towards keeping your bones strong, and has a lot of other health benefits as well. Find what works for you, and get moving!
Osteoporosis Prevention Tip #2: Eat a healthy, balanced diet.
Like with many other conditions, your diet plays a huge role in whether or not you develop osteoporosis. When it comes to what you eat, try to focus on foods that are high in calcium and protein. Calcium is crucial to the bone regeneration process, but it’s not naturally created by the human body. That’s why it’s so important to incorporate foods that have high levels of calcium like dark leafy greens, dairy products, and fish, into your regular diet. We’ve all heard the saying “you are what you eat”, and when you fill your diet with healthy foods that are high in protein and calcium, two key nutrients for bone health, you’re not only keeping your body healthy but keeping your bones healthy too!
Osteoporosis Prevention Tip #3: Pump up your Vitamin D intake.
Many people don’t know this, but Vitamin D works great in tandem with calcium to build and strengthen bones. Unfortunately, Vitamin D is something that most of us just don’t get enough of in our daily lives! Try to be cognizant of this and go out of your way to increase your Vitamin D intake, whether that’s by getting 15-30 minutes of sun exposure each day or taking a Vitamin D supplement regularly. If you opt to soak up your Vitamin D outside, just don’t forget to wear sunscreen! Osteoporosis isn’t fun, but neither is skin cancer.
Osteoporosis Prevention Tip #4: Kick smoking to the curb.
We already know that cigarette smoking contributes to heart disease, lung cancer, lung diseases, and all sorts of other health issues. What most people don’t know, however, is that smoking has also been identified as a big risk factor for osteoporosis and bone fractures. If you’re currently a smoker, one of the best things you can do to protect your bones is to begin the process of quitting smoking. Studies have shown that smoking cessation, even later in life, may help limit smoking-related bone loss and help stave off osteoporosis.
Bone loss is a natural part of aging, but that doesn’t mean that suffering from osteoporosis is inevitable. Educate yourself on the facts behind bone loss and make sure that you start putting these osteoporosis prevention tips into practice. Taking precautions to strengthen your bones and develop a healthier lifestyle can go a long way towards staving off the disease and keeping your bones happy and healthy! If you’re around the age of 50 and think you may be at risk for osteoporosis, be sure to schedule a DEXA scan to determine the status of your bone density.