How to Protect Yourself from Osteoporosis

A disease of the bones, osteoporosis makes a person’s bones weak and more likely to break. Unfortunately, you cannot feel your bones getting weaker, so you may not know you have osteoporosis until you fracture a bone.

Facts about osteoporosis

According to the Bone Health and Osteoporosis Foundation (BHOF), osteoporosis is common and can be dangerous.

• Approximately 10 million people have osteoporosis and another 44 million have low bone density, which increases their risk of breaking a bone.
• About 50% of these 54 million are adults aged 50 and older.
• 1 in 2 women will break a bone in their lifetime as a result of osteoporosis.
• 1 in 4 men will break a bone due to osteoporosis.
• An estimated two million broken bones a year are due to osteoporosis.
• 80% of older adults who break a bone are not treated or evaluated for osteoporosis.
• People with osteoporosis can break a bone from a minor fall, or in serious cases, from simple actions like sneezing or bumping into furniture.
• The risk of fracturing a bone due to osteoporosis is higher than some types of cancer.
  • A woman’s risk is equal to her combined risk of breast, uterine and ovarian cancer.
  • Men are more likely to break a bone due to osteoporosis than they are to get prostate cancer.

Is osteoporosis preventable?

Osteoporosis is preventable, and prevention starts in childhood and continues through a lifetime of healthy choices. 85-90% of adult bone mass is acquired by age 18 in females and age 20 in males.

However, it is never too late to improve your bone health through healthy diet and exercise, including:

Getting the right amount of calcium and vitamin D daily:
Consult your primary care provider (PCP) to determine the right amount of the nutrients and the foods and supplements that can help you achieve optimal levels of calcium and vitamin D.

Exercising regularly:
Include weight-bearing and muscle-strengthening exercises. Exercise can be done at a gym, classes at a local community/senior center or at home using an app for osteoporosis-prevention/bone-strengthening exercises. Even daily walking on a treadmill or around the neighborhood can be helpful in improving bone health. Consistency is key.

Don’t drink too much alcohol and stop smoking:
Consistent consumption of 2–3 or more drinks per day impairs bone formation and calcium absorption and alters hormone levels necessary for bone density.

Discuss your risk of osteoporosis with your PCP:
Your PCP may recommend a bone density scan to determine your risk or diagnose the disease.

Is osteoporosis deadly?

While osteoporosis does not directly cause death, it can accelerate it and significantly decrease mobility and independence. According to BHOF:

• 24% of hip fracture patients aged 50 and over die in the year following the fracture.
• Six months after a hip fracture, only 15% of patients can walk across a room unaided.
• Of nearly 300,000 hip fracture patients annually, 25% end up in nursing homes and half never regain previous function.

Research published by the National Institute of Health also showed a 41% higher incidence rate of dementia in individuals aged 65 and older who had fractured bones.

Is osteoporosis treatable?

Osteoporosis can be managed even in those people who have already suffered a broken bone. If you are diagnosed with osteoporosis, adhere to your treatment plan, which may include supplements, prescribed medication, dietary changes and exercise, to manage the disease and improve your bone density.

If you fracture a bone and you are aged 50 or older, ask your PCP for a bone density scan. If you have osteoporosis, your PCP will refer you to a specialist for treatment. You will most likely be referred to a rheumatologist or endocrinologist. An orthopedic specialist and physical therapy may also be included in your care plan.