5 Crucial Things to Know About Osteoporosis
Osteoporosis is a condition that affects bone tissue. In fact, the term osteoporosis means “porous bones.” According to the National Osteoporosis Foundation (NOF), osteoporosis sufferers lose too much bone mass, make too little new bone tissue, or both.
More than 54 million Americans already suffer from osteoporosis or low bone mass (osteopenia), a condition that irises the risk for osteoporosis. Osteoporosis can be difficult to notice as it has few symptoms. However, related complications can contribute to pain, disability, and even death. So it’s essential to know more information about this common bone condition.
1. You don’t lose bone mass randomly
The bone structure looks like scaffolding, with vertical and horizontal structures that make the bone strong without a lot of bulk. When you lose bone density, you lose the horizontal structures which decrease your bone strength.
2. Osteoporosis raises the risk of fractures
Osteoporosis patients are more prone to fractures. In fact, one out of two women will eventually break a bone because of osteoporosis, most likely in the hip, spine, or wrist. These fractures can be dangerous. 60 percent of people who have hip fractures can’t walk again without assistance one year later. And 20 percent of people with hip fractures over age 50 die within a year due to related complications.
The most common fracture caused by osteoporosis occurs in the spine and is known as a vertebral compression fracture. Multiple fractures like these can lead to a loss of height as well as the telltale osteoporosis humpback, called a dowager’s hump. If you experience back pain due to osteoporosis, it’s a good idea to talk with a doctor about hemilaminectomy discectomy.
3. Men tend to develop osteoporosis later than women
Men have a 10-year head start over women in terms of their bone health. That’s due to the fact that men have greater bone density going into middle age and their rate of bone density loss is more gradual. If men do get osteoporosis, it’s usually later in life than women do. But once men get osteoporosis, they are more prone to fractures than women. All men over the age of 75 need to have a bone density screening.
4. Calcium and vitamin D are vital for bone health
Adult men and women require 1,000 to 1,200 milligrams (mg) of calcium per day to keep bones healthy. It’s best to get these nutrients from your diet that’s low in fat dairy and high in leafy green vegetables, canned sardines, salmon, and foods with added calcium.
If you can’t get enough calcium from your diet, your doctor might recommend calcium supplements. Your body can only absorb about 500 mg of calcium at a time, so it can help to take smaller doses of calcium supplements two or three times a day instead of one larger dose.
You also need to get enough vitamin D to help your body use calcium for bone strengthening. The recommended daily intake of vitamin D for healthy adults is up to 1,000 mg, but you might need more if you don’t get enough of it or if you’re at risk for low bone density. Again, your healthcare provider can measure your vitamin D level and prescribe a supplement regimen if needed.
5. Following a healthy lifestyle helps maintain strong bones
Having regular physical activity, especially with weight-bearing activities, helps boost muscle health and improve balance and posture, which makes you less likely to fall. It's also essential to reduce your alcohol intake and avoid smoking cigarettes or using other tobacco products.
Plus, you need to take steps to avoid risky physical behaviors that might contribute to falls and fractures, and maintain normal body weight. It’s good to have a little cushion around your bones.
