Osteoporosis 101
When it comes to aging, you may have heard about ways to enhance the health of your skin, hair, and body, but the health of our bones tends not to get the spotlight it deserves. Our bones protect our organs and allow us to use our muscles to perform daily activities such as walking, lifting, and any other activity that involves movement, and healthy bones become even more crucial as we age.
Having strong bones and taking preventative measures throughout a lifetime means reducing the risk of the “silent” disease, osteoporosis. This blog covers “osteoporosis 101”: bone health, definitions, individuals at risk, causes, and prevention.
Bone Health and Osteoporosis
Prioritizing bone health means focusing on the ways our bones' mineral density can be maintained to prevent damage, especially as we age. In a similar way to muscles, bone densities grow, weaken, and rebuild. Because bones are constantly changing and rebuilding themselves over time, osteoporosis occurs when there is not enough new bone to keep up with the rate of old bone breaking down. As this occurs, bones become weak and brittle and may involve bones breaking–most commonly in the hip, wrist, or spine. In some cases, vertebrae can weaken to the point of collapsing and cause a hunched posture.
Who is at Risk?
Women are much more likely to develop osteoporosis than men, particularly women of post-menopausal age. Although it is more common for women, men can also develop the disease. Since testosterone helps keep bones strong, both men and women with low testosterone fall into the “risk factor" category.
Causes of Osteoporosis
There can be many factors that are correlated with developing osteoporosis, some being genetic, while most are lifestyle and environmental choices.
Causes include:
Hormones: Having lower sex hormone levels has been shown to weaken bone density. Since estrogen drops after menopause, it increases the risk of developing this disease.
Dietary: Low amounts of vitamins and minerals, lifelong food restriction, and being underweight can cause bones to weaken. The body needs adequate amounts of protein, minerals, and vitamins to regenerate bone.
Lifestyle: Individuals with a sedentary lifestyle and not engaging in regular movement have higher risks. Tobacco use and excessive alcohol intake can also increase the risk.
Other medical conditions: According to the Mayo Clinic, other conditions such as celiac disease, inflammatory bowel disease, kidney or liver disease, cancers, and rheumatoid arthritis can have a higher risk.
Some experts have called it the “silent” disease because you typically don’t have symptoms or even know you have the disease until there is damage to bone through a broken hip or wrist.
Prevention
Genes may play a role in the size and strength of your skeletal body, but it doesn’t mean the health of your bones is completely out of your control. Here are some preventative measures you can take to lessen the risk of this disease:
Participate in regular movement: Engaging in strength training, resistance training, and other weight-bearing exercise can help prevent bone loss and strengthen bone health.
Read my blog on women's health and the importance of strength training.
Adequate protein, calcium, and vitamin D: Protein and minerals such as calcium and vitamins like vitamin D help provide nutrients for strengthened bone health. You can get calcium through diet or supplementation, and vitamin D through diet, supplementation, and direct sun exposure.
Foods high in calcium:
Collard greens
Kale
Soybeans
Figs
Broccoli
Oranges
Sardines
Dairy products such as plain yogurt, cottage cheese, and milk, as well as cheeses like mozzarella, feta, American, and cheddar.
Foods high in vitamin D:
Mushrooms
Salmon
Tofu (fortified)
Tuna
Flounder
Tilapia
Soy milk
Dairy products such as plain yogurt, milk, and kefir
Optimal health begins with viewing wellness through a long-term lens. Feeling strong, uninflamed, mentally sharp, free from daily body aches, and the freedom of being active as you age means choosing preventative measures and prioritizing bone health.
Strong bones help create a strong body and promote longevity.
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