As we age, maintaining our long-term health becomes even more important. Older individuals are more at risk for certain health conditions, including osteoporosis. Osteoporosis is a condition where our bones become weak and brittle, making them more susceptible to breaks and fractures. But don't worry! We're here to help you understand how to get ahead of osteoporosis and keep your bones strong and healthy.
Understanding osteoporosis
Osteoporosis literally means "porous bones". It occurs when our bones lose density and strength, which is more common in older adults. Postmenopausal women are most at risk for osteoporosis because the decrease in their estrogen levels leads to a decrease in bone density.
However, women aren't the only ones at risk for osteoporosis. Men can develop it too, especially as they age. Other risk factors include family history, low body weight, smoking, excessive alcohol consumption and certain medical conditions.
Preventing osteoporosis
The good news is that there are several steps you can take to prevent osteoporosis or slow its progression. Here are some effective tips:
Consume enough calcium and vitamin D.
Calcium is essential for our bone health. Adults need about 1,000 mg of calcium per day, and that need increases to 1,200 mg for women over 50 and men over 70. Good dietary sources of calcium are dairy products, leafy green vegetables and fortified foods like cereals and juices.
Vitamin D helps your body absorb calcium. Sunlight is a great source of vitamin D, but it can be challenging to get enough from sunlight alone, especially in the winter months. Foods like fatty fish, egg yolks and fortified milk can help, but many people need supplements to reach the recommended daily amount.
Exercise regularly.
Weight-bearing and muscle-strengthening exercises are fantastic for our bone health. Weight-bearing exercises, like walking, jogging and dancing, force you to work against gravity, which helps build and maintain bone density. Muscle-strengthening exercises, such as weightlifting or resistance training, improve muscle mass and bone strength.
Aim for at least 30 minutes of physical activity each day. If you're new to exercise or have health concerns, speak with your doctor before starting a new regimen.
Make healthy lifestyle choices.
Avoid smoking and limit your alcohol consumption. Smoking is harmful to your bones, as it reduces the blood supply to your bones and decreases the absorption of calcium. Excessive alcohol can interfere with the balance of calcium and affect bone formation. Stick to no more than one drink per day for women and two for men.
Eat a balanced diet.
A well-balanced diet rich in fruits, vegetables, lean proteins and whole grains is not only great for your overall health, but for your bone health too. Pay attention to nutrients that support bone health, such as magnesium, potassium and vitamin K, which can be found in fruits, vegetables and nuts.
Maintain a healthy weight.
Being underweight increases the risk of bone loss and fractures, and being overweight can put extra stress on your bones. Aim for a healthy weight by following a balanced diet and regular exercise routine. If you need support in your healthy weight journey, let us support you!
Stay on top of screenings.
Since osteoporosis often progresses without symptoms, early detection is crucial. Bone density tests are the most effective way to assess bone health. These tests measure the density of bones in various parts of your body, usually the spine and hip, and can detect osteoporosis before a fracture occurs.
We recommend routine bone density testing for:
Women aged 65 and older
Men aged 70 and older
Postmenopausal women under 65 with risk factors
Men aged 50-69 with risk factors
Anyone who has experienced a fracture after age 50
Treating osteoporosis
If you've been diagnosed with osteoporosis, don't panic. There are effective treatments available to help strengthen your bones and reduce the risk of fractures.
Bisphosphonates: These are the most commonly prescribed medications for osteoporosis. They work by slowing down the rate at which bone is broken down, allowing bone-building cells to catch up.
Hormone therapy: For postmenopausal women, hormone therapy can help maintain bone density. However, this treatment isn't suitable for everyone and is typically considered when other options aren't effective. If you would like to learn more about hormone therapy, contact our office.
Selective estrogen receptor modulators (SERMS): These medications mimic estrogen's beneficial effects on bone density without some of the risks associated with estrogen therapy.
Bone-building medications: Medications like teriparatide and abaloparatide stimulate new bone growth. These are usually reserved for individuals with very low bone density or multiple fractures.
Calcium and vitamin D supplements: If you're not getting enough calcium and vitamin D from your diet, supplements can help fill the gap.
Living with osteoporosis
If you have osteoporosis, taking steps to prevent falls is crucial, as falls are a leading cause of fractures. Here are some tips to help you stay safe:
Keep your home well-lit. Make sure your hallways, stairs and bathrooms are well-lit to reduce the risk of tripping.
Remove tripping hazards. Keep floors clear of clutter, and use non-slip mats in the bathroom and kitchen.
Wear supportive shoes. Avoid high heels or slippers with poor grip. Opt for shoes that provide good support and have non-slip soles.
Use assistive devices. If necessary, use canes, walkers or other devices to help with balance and mobility.
Exercise regularly. Maintaining muscle strength and balance through exercise can reduce the risk of falls.
Get regular checkups. Your doctor can provide personalized advice, adjust medications and recommend lifestyle changes to help you manage the condition effectively.
Let us support your bone health.
Osteoporosis is a significant health concern, but with the right approach, you can get ahead of it and maintain strong, healthy bones throughout your life. By focusing on a balanced diet rich in calcium and vitamin D, engaging in regular exercise, making healthy lifestyle choices and getting regular checkups, you can significantly reduce your risk of osteoporosis and fractures.
If you have any concerns about your bone health or want to discuss your risk factors for osteoporosis, don't hesitate to schedule an appointment with us. We're here to support you every step of the way on your journey to better bone health.
About Odessa Medical Enterprises
We are the office of Dr. Khavar Dar, MD and Janette Ornelas, FNP-C, providing pulmonary, critical care and primary care to patients in Odessa, TX. At Odessa Medical Enterprises, we believe that compassion is crucial for effective treatment. Together, we consider it our mission to serve our community and beyond with the utmost care.
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