Safeguard your bone health

October 20 is World Osteoporosis Day

Taking care of your health is key to a long, happy life. As you age, certain diseases and disorders become more prevalent such as osteoporosis.

According to worldosteoporosisday.org, osteoporosis causes bones to become weak and fragile so that they break easily. When you’re younger, your bones are constantly refreshing themselves to replace the tiny worn pieces. Once you hit the age of 50, you continue to lose these microscopic pieces of bone, but the replacement cycle is much slower.

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The silent disease

Because you can’t see this happening, osteoporosis is sometimes called a silent disease. Worldwide statistics show that one in three women and one in five men over age 50 will have an osteoporotic fracture. Often presented as a hip break, people can also fracture a knee, shoulder or wrist from a minor fall or even a hard bump if they have osteoporosis.

For this year’s World Osteoporosis Day, we wanted to share some valuable information including a few things you can do to curb osteoporosis and keep your bones healthy such as:

• Exercise – When you exercise regularly, you can improve muscle and bone health. Weight-bearing exercise, such as walking, dancing or a sport like tennis are good choices. Anything that makes your feet and legs support your weight is helpful. You can also add resistance training to your exercise routine to strengthen your bones and muscles. Try lifting weights (even small ones), push-ups or using the weight machines at your gym.
• Healthy eating – Adding bone-healthy foods to your menu will make a difference. Meals that include calcium and protein are what you want to look for when planning. This can include lean meats, fish, eggs, dark leafy vegetables such as spinach, milk and yogurt. Make sure you get enough vitamin D as well.
• Lifestyle habits – If you’re a smoker, it’s time to stop. Studies have shown a direct relationship between tobacco use and decreased bone density. Alcohol is also linked to an increase in fractures. According to the National Institutes of Health, drinking too much can interfere with the balance of calcium in the body.

Know your risk factors

You should also assess your family history of osteoporosis. If your mother, grandmother or another family member has it, the chances are higher that you will develop it as well. Prior fractures are another sign of risk. Let your doctor know if you’ve fallen or broken a bone recently. Finally, check your medications. Certain medicines may affect your bone health so take time to talk to your physician about any indications for osteoporosis.

There are tests that can determine your bone density. The most popular is a DEXA scan, an imaging test that measures your bone strength with low levels of x-rays. It’s easy and inexpensive, and your healthcare provider can request it for you if they feel you’re at risk. A calcium blood test is another way that bone health can be evaluated.

If you do show signs of osteoporosis, your doctor can offer some treatments in the form of medicines that can help slow bone loss or strengthen bones. Each person is different, so make sure you talk to your doctor if you have any concerns.

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