Bone up on ways to keep your skeletal system strong.
By Lucy Jokiel
Osteoporosis is a wasting away of bone substance, which occurs when you lose too much bone, make too little of it, or both.
Osteoporosis can lead to weaker bones and an increased risk for fractures as the result of falls.
One in two women and one in four men over age 50 will have an osteoporosis-related fracture in their lifetime.
The problem with osteoporosis isn’t just that it causes broken bones. When you are older, breaking a bone is serious because it can lead to pain, disability, deformity, and loss of independence.
Osteoporosis is a disease you can do something about. It can be prevented, detected and treated.
The symptoms are usually silent, with the disease often discovered only when complications occur.
Risk factors include lifestyle influences such as smoking, excessive alcohol use, estrogen deficiency, and a history of previous fractures, thyroid problems, and some medications such as steroids and anticonvulsants.
By the time a person reaches age 17, about 90 percent of adult bone mass has already been established.
We reach peak bone mass up to the age of 30. After that, older bone is continuously being broken down. For women, that bone loss speeds up once they reach menopause because the body’s estrogen level falls.
Women are at increased risk if they’re over 50 years old, are Asian or Caucasian, or have a small frame.
If you are at risk for osteoporosis, talk to your doctor to see if you need an initial bone mass measurement. The test measures bone density, which helps determine your risk of fractures. An ultrasound exam of your heel bone, which involves no radiation, is often used for simple screening.
The most accurate test for osteoporosis is called DEXA (dual energy X-ray absorptometry), which measures the bone mineral density of your lower spine, hip and wrist. It is painless, requires no preparation, but does involve a small amount of radiation.
For HMSA members, DEXA is a covered plan benefit if you are a postmenopausal woman over 65, have at least one of the risk factors, have experienced a fracture with minimal trauma, or if you have osteopenia (what appears to be low bone density on a regular X-ray).
It’s never too late to start protecting your bones and the best time to begin is while you’re young.
Calcium is the building block of bones. People of any age can help prevent osteoporosis by eating a calcium-rich diet.
Adults should get at least 1,000 mg. of calcium every day, along with 400 international units of vitamin D. Postmenopausal women and men over 50 should take 1,200 mg. to 1,500 mg. of calcium daily.
Diet, exercise and lifestyle changes can help prevent osteoporosis if you are at risk for it.
Just 30 minutes of walking three times a week helps prevent and treat thinning bones.
Engage in weight-bearing exercises such as walking, running or lifting weights, and consult a doctor to see if medication is necessary for prevention or treatment.
Learn more about osteoporosis by visiting the National Osteoporosis Foundation website at www.nof.org.
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Bone up on ways to keep your skeletal system strong. 