What is osteoporosis?
Osteoporosis is a condition that makes your bones weak and more likely to break. “Bone is a living tissue, and in healthy people it’s constantly being broken down and replaced with new bone. But in people with osteoporosis, the bone isn’t replaced like it should be,” explains Amelia Rode, PA, a specialist with Carilion’s Bone Health Clinic. This causes bones to become porous and fragile over time.
Anyone can get osteoporosis, but it’s most common in older adults. The National Institute on Aging estimates that about 1 in 5 women over age 50 and 1 in 20 men will be affected by osteoporosis.
What puts you at risk?
Several things can make you more likely to develop osteoporosis:
- Age: Bone strength naturally goes down as we get older
- Being female: Women are more likely to get osteoporosis, especially after menopause due to a drop in estrogen
- Family history: If your parents or grandparents had it, you might be at higher risk
- Body size: Being small framed means less bone to start with
- Lifestyle habits: Smoking, heavy drinking, not exercising much or eating poorly can weaken bones
- Certain health conditions: Things like arthritis or thyroid issues can lead to bone loss
Signs of osteoporosis
Osteoporosis is sneaky. Most people don’t feel any symptoms until they break a bone. Some possible signs include:
- Losing height over time
- Hunched posture
- Back pain from small spinal fractures
- Breaking bones often or easily
The best way to know for sure? A simple bone density scan can check how strong your bones are. “The test is similar to an X-ray and only takes about 20 minutes,” says Amelia. “It’s recommended that women be tested at age 65 or earlier. Men should also be tested if they have risk factors.”
How to keep your bones healthy
It’s never too early (or too late!) to start taking care of your bones. Here’s what helps:
- Eat a bone-healthy diet
- Calcium: Adults generally need 1,000 – 1,200 mg of calcium per day to help bones stay strong. You’ll find it in foods like yogurt, cheese, leafy greens and almonds.
- Vitamin D: This helps your body absorb calcium. Adults should aim for 15 – 20 mcg (or 600 – 800 IU) per day. You can get it from being in sunlight, eating fatty fish (like salmon) or taking supplements.
- Move your body
- Weight-bearing exercises: Walking, dancing, climbing stairs and lifting weights help build and keep bone
- Balance work: Activities like yoga or tai chi improve balance, helping to prevent falls and fractures
- Ditch the bad habits
- Don’t smoke: Smoking can speed up bone loss and prevent your body from making new bone
- Drink in moderation: Too much alcohol can mess with your body’s ability to absorb calcium and vitamin D, leading to weaker bones
- Check in with your doctor
- Meds: If necessary, your doctor can prescribe medicine to help slow down bone loss or stimulate bone growth
- Specialists: Your doctor may also refer you to see a specialist like those at our Bone Health Clinic who can create a personalized treatment plan
To find out if you need a bone density scan, reach out to your family doctor today.
