Simple Ways to Lower the Risk of Osteoporosis
Lifestyle Changes That Help to Maintain Bone Density
Sep 20, 2009
Osteoporosis is a common disease characterized by porous, weak bones that fracture easily. It’s most commonly seen in women after menopause – particularly those who are small boned or underweight. It’s the most common disease involving the bones and is estimated to affect 200 million people worldwide. It’s sobering to note that one in three women over the age of fifty will develop a bone fracture related to osteoporosis at some point in her lifetime. Men are also not immune to this disease – although osteoporosis in males receives less focus. Still, one in five men will develop a fracture related to osteoporosis – with the most serious being a fracture of the hip. What factors increase the risk of osteoporosis and what can be done to reduce the chances of developing this disease?
Factors That Increase the Risk of Osteoporosis – Ones That Can’t Be Controlled
Certain factors that increase the risk of osteoporosis can’t be controlled – including age, sex, and genetics. Females are more prone to developing osteoporosis because they have less bone tissue, and their rate of bone loss accelerates after menopause due to lowered estrogen production. Osteoporosis becomes more common with advancing age – a factor that few can control. This disease is more common in Caucasians and Orientals and in people who are small boned. Hormonal levels also play an important role in the development of osteoporosis. Women who undergo an early menopause are at greater risk of osteoporosis if they don’t go on hormone replacement therapy due to a decline in estrogen levels.
Factors That Increase the Risk of Osteoporosis – Nutritional Factors
Fortunately, steps can be taken to reduce the risk of developing osteoporosis. Factors such as body weight can be controlled. People who are underweight have a higher risk of developing this disease as do people who get inadequate quantities of calcium in their diet. Restricting calories excessively and eating a diet that’s low in calcium and vitamin D can increase the risk of osteoporosis. One way to offset this is to get at least 1,000 mg of calcium each day. (Those over the age of fifty need 1,200 mg.) People who don’t consume dairy products may benefit from a calcium supplement.
Vitamin D is important for the proper utilization of calcium and most experts now recommend getting at least 800 mg. per day. The best source of vitamin D is fifteen minutes of sun exposure on bare skin three to four days per week. Some doctors are recommending vitamin D supplements for people who can’t get adequate sun exposure. More recent studies show that vitamin K and magnesium also play an important role in maintaining bone health.
Factors That Increase the Risk of Osteoporosis – Physical Activity
Physical activity is another factor that’s beneficial for stimulating bone growth and preventing osteoporosis. High impact exercise such as walking, running, and jumping rope are ideal for increasing bone density. Weight bearing exercises such as weight lifting and strength training on a regular basis also helps to preserve bone mass and reduce the risk of osteoporosis.
Factors That Increase the Risk of Osteoporosis – Lifestyle Factors
Smoking and excessive use of alcohol reduce calcium absorption which can lead to bone loss. Giving up these two unhealthy habits is a simple lifestyle change that can lower the chance of getting osteoporosis.
The Bottom Line?
Some factors that increase the risk of osteoporosis can be modified through lifestyle changes. Making these lifestyle changes early, before menopause, can reduce the risk of problems later on. Regardless, it’s important that bone health be made a priority after the age of fifty, including periodic bone density studies when warranted to look for early signs of osteoporosis.
References:
Merck Manual. 18th Edition.
Medscape.com website
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