Originally published in Hideaway Lake News on Mar 3, 2022
Osteoporosis is a disease where your bones become fragile and break easily. Like many other chronic diseases, it is silent, and you won’t know you have it unless you break a bone or test for it with a bone density scan. You might have heard the term osteopenia as well, that is used to describe thinning bones that are not yet so thin that they will break easily. Osteopenia is a signal that you need to build up your bone strength now so you don’t break a bone in the future.
Postmenopausal women are at higher risk of thinning bones and fractures than younger women. This makes many people assume that osteoporosis is a disease of just women. However, that is not true, men can also get osteoporosis. Small and thin older people, regardless of gender, and those who take certain long term medications like steroids and acid reducers, all have an increased chance of low bone mass which in turn makes them more likely to have a fracture.
We often think that a fall causes the fracture, but sometimes the fall is caused by the fracture! This happens when the bones are so thin, they break spontaneously and then you fall. And this may be the first and only sign that you have osteoporosis. To avoid such a nasty surprise, make sure and talk to your doctor about getting a bone density scan, also called a DEXA scan, if you are over 65. Your doctor may choose to scan you earlier if you have a family history of early osteoporosis or if you have other risk factors I mentioned above.
Incorporating a regular exercise program of strength training is one of the best ways to maintain bone density. In fact, strength training has been shown to not only help maintain but also increase bone density in those with thinning bones. You don’t have to become a bodybuilder pumping heavy weights, just simple resistance exercises using your own body weight, light weight dumbbells or weight lifting exercise machines will do the job. If you’re not already doing it, check with your doctor about how you can safely start such a program.
The next thing you can do is eat a diet which provides for your daily calcium needs. Milk, yogurt, cheese and other dairy products, canned fish bones, leafy greens, beans and nuts are all good sources of calcium. If you are vegan, you might want to consider a calcium supplement. And finally, make sure that you have enough vitamin D for strong bones. Many people are vitamin D deficient because they are indoors so much and don’t get the sunlight exposure that is essential for making vitamin D in your body. So it is generally recommended that everyone take 400 – 800 units of vitamin D daily. If you are severely deficient, your doctor may put you on a prescription strength vitamin D or ask you to take higher doses of over the counter supplements.
If you already have osteoporosis, then there are still ways to improve bone density and reduce fracture risk. Several treatments are now available, from daily, weekly and monthly pills, to monthly and yearly injections. Each has its own pros and cons and your doctor will discuss them with you so you can together choose the option that is best for you.
Regardless of your age or gender, it is never too early or too late to start taking care of your bones. Eat a healthy diet rich in calcium, take a vitamin D pill and pick up those dumbbells!