Because there are typically no symptoms until the first fracture occurs, is considered a silent disease. Some call it .
Authors
- Ting Zhang
Research Scholar of Orthopedics, University of Pittsburgh
- Jianying Zhang
Research Professor of Orthopaedic Surgery, University of Pittsburgh
Osteoporosis is characterized by decreased bone density and strength, leading to fragile, brittle bones that increase the risk of fractures, especially in the spine, hips and wrists.
The ³Ô¹ÏÍøÕ¾ Osteoporosis Foundation estimates that . Another 43 million have low bone mass, . By 2030, the number of adults with osteoporosis or low bone mass is estimated to increase .
The reasons for the increase include lifestyle issues, particularly smoking, lack of physical activity and alcohol abuse. Our aging population, along with the insufficient attention paid to this disease, are also why osteoporosis is on the rise.
If you are older, it may be discouraging to read those statistics. But as this disease, we know that osteoporosis is not inevitable. The key to having healthy bones for a lifetime is to take some simple preventive measures – and the earlier, the better.
Although the symptoms are not obvious early on, certain signs will indicate your bones are becoming weaker. The most serious complications of osteoporosis , which can lead to chronic pain, hospitalization, disability, depression, reduced quality of life and increased mortality. Worldwide, osteoporosis causes . That’s one osteoporotic fracture every three seconds.
Height loss, back pain
Minor bumps or falls may lead to fractures, especially in the hip, wrist or spine. These types of fractures are often .
If you notice that you’re getting shorter, the cause could be compression fractures in the spine; this too is .
Although it’s typical for most people to lose height as they age – about 1 to 1½ inches (2.5 to 3.8 centimeters) over a lifetime – those with osteoporosis who have could lose 2 to 3 inches or more in a .
Curved posture, or noticeable changes in posture, may lead to a hunched back, which could be a sign that your spine .
Persistent back pain is another indicator – this too is the result of .
Calcium and vitamin D
Osteoporosis cannot be completely cured, but certain lifestyle and dietary factors can lower your risk.
Calcium and vitamin D are . Calcium helps maintain strong bones, while vitamin D assists in calcium absorption. Women over age 50 and men over 70 should consume from food and, if necessary, supplements.
The easy way to get calcium is . Milk, yogurt and cheese are among the richest sources. One cup of milk provides about 300 milligrams of calcium, one-fourth of the daily requirement. If you are vegan, calcium is , including soy, beans, peas, lentils, oranges, almonds and dark leafy greens.
Adults should aim for two to three servings of calcium-rich foods daily. Consuming them throughout the day with meals helps improve absorption.
Vitamin D is obtained mostly from supplements and to get the recommended dose. Your body will produce enough vitamin D if you expose your arms, legs and face to direct sunlight for 10 to 30 minutes between 10 a.m. and 3 p.m., two to three times a week.
Although it’s best to wear short-sleeve shirts and shorts during this brief period, it’s okay to wear sunglasses and apply sunscreen to your face. Sunlight through a window – glass reduces absorption of the UV rays needed for vitamin D production. People with darker skin, or those living in less sunny regions, may need more sunlight to get the same effect.
If a doctor has given you a diagnosis of osteoporosis, it’s possible the calcium and vitamin D that you’re getting through food and sun exposure alone is not enough; you should ask your doctor if you need medication.
Dance, jog, lift weights and avoid alcohol
Regular exercise is an excellent activity that can . Weight-bearing exercises, such as brisk walking, jogging and dancing, are . Strength training, , helps with stability and flexibility, which reduces the risk of falling.
Aim for 30 minutes of weight-bearing exercise at least four days a week, combined with muscle-strengthening exercises at least twice a week.
Particularly for women, who lose bone density , regular exercise is critical. Working out prior to menopause will reduce the risk of osteoporosis in your later years.
And avoid harmful habits – smoking and and increase the risk of fractures.
Fall prevention strategies and balance training are crucial and .
Screening and treatment
Women should start osteoporosis screening at age 65, . Men should consider screening if , which include smoking, alcohol use disorder, some chronic diseases such as diabetes, and age. Men over 70 are at higher risk.
Medical imaging such as a and spinal X-rays can help confirm osteoporosis and detect compression fractures. These basic tests, combined with age and medical history, are enough to make a clear diagnosis.
Managing osteoporosis is a long-term process that requires ongoing commitment to lifestyle changes. Recognizing the early warning signs and making these proactive lifestyle changes is the first step to prevent the disease and keep your bones healthy.
