What is Osteoporosis?
Osteoporosis is a disease in which the bones become weak and fragile, and therefore, more likely to break. It is known as the “silent disease,” because it progresses painlessly until a bone breaks. Lower bone density usually correlates with higher risk for fracture. Fractures are most likely to occur in the hip, spine, or wrist, and can have very serious and permanent consequences, especially for older adults.

Who does it affect?
Osteoporosis is most likely to affect older adults. 50% people over the age of 50 are at risk for osteoporosis. Women are at a much higher risk, due to the loss of estrogen during menopause; they make up approximately 80% of all diagnosed osteoporosis cases.

Osteoporosis can affect people of all ages and ethnicities; however certain groups are at higher risk. Older people at are a much higher risk, because their bones are becoming weaker and less dense. For women, bone loss begins at age 30 and rapidly increases during and after menopause. In fact, women can lose up to 20% of their bone mass in the five to seven years following menopause. Caucasians and Asians are at the highest risks for osteoporosis, but African Americans and Hispanics also hold significant risk.

Common Risk Factors

• Previous fractures (after the age of 50)
• Current low bone mass
• Female
• Thin, small frame (less than 127 pounds)
• Older adults (over the age of 50)
• Family history of osteoporosis
• Estrogen deficiency due to menopause, especially in cases of early or surgically induced menopause
• Amenorrhea (abnormal absence of menstrual periods)
• Anorexia nervosa
• Low calcium intake
• Vitamin D deficiency
• Certain medications (talk to your doctor to find out if any medications you are taking put you at a higher risk for osteoporosis)
• Certain chronic medical conditions
• Inactive lifestyle
• Current cigarette smoking
• Excessive alcohol consumption
• Caucasian or Asian

The National Osteoporosis Foundation recommends that all women have BMD testing if they are over the age of 65, have been on prolonged hormone therapy, or are postmenopausal with at least one additional risk factor. Medicare covers BMD testing every two years for the following individuals:

• Estrogen deficient women at clinical risk for osteoporosis
• Individuals with vertebral abnormalities
• Individuals receiving, or planning to receive, long-term glucocorticoid (steroid) therapy
• Individuals with primary hyperparathyroidism
• Individuals being monitored to assess the response or efficacy of an approved osteoporosis drug therapy.

Weight-bearing and resistance exercises help your body to build stronger and denser bones, which is important in the fight against osteoporosis. During weight-bearing exercise, your bones and muscles must work against gravity. This includes jogging, walking, climbing stairs, dancing, and playing soccer; it does not include swimming or bicycling. Resistance exercises use your muscular strength to improve muscle mass and strengthen bone tissue; resistance exercise is generally referred to as weightlifting, including free weights or weight machines, which can be found at your local gym or health club.

As always, talk with your doctor before beginning any type of exercise program or regiment.

Calcium, Vitamin D

Calcium plays a number of important functions in your body, including regulation of heartbeat, conduction of nerve impulses, stimulation of hormone secretion and clotting of blood, and the building and maintaining of a healthy skeletal system. Did you know that low-fat and fat-free products usually have more calcium per serving than the regular product? Calcium can be found in milk, yogurt, cheese, broccoli, dried figs, and dry roasted almonds, as well as calcium-fortified orange juice, cereal, and breads. Most adults need between 1000-1200 mg of calcium per day. To increase your calcium intake, you can add two to four tablespoons of nonfat powdered dry milk to puddings, homemade cookies, breads, and muffins, soup, gravy, casseroles, or even a glass of milk. If you are not getting enough calcium from your diet, there are a variety of calcium and multivitamin supplements available at your local pharmacy or drug store.

To absorb calcium, your body needs Vitamin D, which can be found in some dairy products, saltwater and fatty fish, liver, and egg yolk. You can also get Vitamin D through sun exposure on your hands, arms, and face; generally your body’s Vitamin D requirements will be fulfilled by spending 10-15 minutes in the sun, two or three times per week.

Medications

If bone loss has already occurred, your doctor may recommend medication to help reverse the bone loss. There are a variety of medications on the market today that can help build bone mass and repair damaged bone tissue.

Home Safety

• Remove all loose wires, cables, cords, and throw rugs from the floor.
• Make sure all rugs are anchored securely to the floor and smooth.
• Keep furniture in its usual place; do not rearrange furniture.
• Install handrails in tubs/showers and next to toilets.
• Install non-skid tape or mats in the tub or shower.
• Make sure halls, stairways and entrances are well lit.
• Always use at least 100-watt light bulbs.
• Install nightlights in bedrooms, hallways, and bathrooms.
• Turn the lights on if you get up in the middle of the night.
• Clean up spills in the kitchen immediately.
• Make sure treads, rails, and rugs on the stairs are secure.
• Wear sturdy, rubber-soled shoes. Do now wear backless slippers or shoes.
• Limit your intake of alcoholic beverages.
• Ask your doctor if any of your medications may cause dizziness.