Am I at Risk for Osteoporosis?
Osteoporosis is a medical condition characterized by decreased bone density and increased risk of fractures and it affects approximately 10 million Americans aged 50 or older with another 44 million having a low bone density putting each at risk of developing osteoporosis according to the National Osteoporosis Foundation. In this short blog, we will explore the etiology, risk factors, and preventive measures so that we can take proactive steps to promote bone health and reduce the risk of osteoporotic fractures.
What is osteoporosis? It is a progressive bone disease that weakens bones making them more prone to fracture notable your hips and spine. It is diagnosed with a DEXA scan.
Who is at risk for developing osteoporosis? The most significant risk factors for developing osteoporosis are increasing age (over 50), female gender, low BMI, and hormonal imbalances. Your risk is also increased if your parents have a history of osteoporosis. Prolonged steroid use or exposure to certain chemotherapies can increase your risk as well.
What preventative measures can you take? There are many preventative measures regarding osteoporosis including consuming a balanced diet that is rich in calcium (such as dairy, yogurt, and leafy greens), vitamin D and other essential nutrients. Most people in Denver should take a vitamin D supplement 1000-2000 IU daily in addition to spending time outdoors (15 minutes per day is all it takes) to allow your body to produce vitamin D naturally. Engaging in weight-bearing exercises helps strengthen the bones and improves bone density. Weight-bearing exercises can be high-impact (running, jumping rope, HIT aerobics) or low-impact (walking, climbing stairs, dancing) and both improve bone density. Aim for at least 150 minutes of moderate intensity weight-bearing exercises spread over a week and varied to engage different muscle groups. Remember to allow for adequate rest and recovery time. Adding in strength training such as lifting weights or using resistance bands also helps build muscle strength which supports bone health. Avoiding smoking and excessive alcohol is also recommended to prevent weakening of the bones. Maintaining a healthy weight is also vital.
Who should get screened? The United States Preventive Services Task Force (USPSTF) recommends screening for women aged 65 and older, as well as for postmenopausal women under 65 who have additional risk factors for osteoporosis. Additionally, men aged 70 and older, as well as those with risk factors, may also benefit from bone density screening through a DEXA scan. If the screening reveals a slight low bone density, we call this osteopenia and recommend incorporating the preventative lifestyle changes as mentioned above. Osteoporosis is defined as a T-score of -2.5 or lower. The lower the T-score, the more severe the bone density loss. A common treatment approach for osteoporosis is the use of bisphosphonates that work by inhibiting the cells that break down bone tissue, allowing for the preservation of bone density over time. Bisphosphonates are commonly prescribed by primary care providers or endocrinologists and can be taken orally or intravenously.
Osteoporosis is a common condition that affects bone health and increases the risk of fractures. By understanding the causes, risk factors, and preventive measures, we can take proactive steps to promote optimal bone health throughout our lives. At Stone Medical we encourage incorporating a balanced diet high in calcium and vitamin D, engaging in regular weight-bearing exercise, and adopting bone-friendly habits including the avoidance of tobacco smoking or excessive alcohol so that you can mitigate your risk of developing osteoporosis.