Osteoporosis: What it is and What You Can Do to Help Prevent it

Many people have heard of osteoporosis but don’t give it much thought until a broken bone reveals they have it. That’s why it’s referred to as a “silent disease” that may progress for years before victims become wise to it.

Despite being silent, osteoporosis is prevalent, affecting about 10 million Americans. Fortunately, being aware of what osteoporosis is, who it most commonly affects, symptoms, and ways to prevent it may help you keep your bones healthy. Here’s what you need to know.

What is Osteoporosis?

Osteoporosis develops when bone mineral density and bone mass decrease, making bones thinner and weaker than they should be. The disease can cause bones to break as the result of only minor stress.

Related: Winter Safety: 9 Tips for Preventing Slips and Falls

Who Does Osteoporosis Affect?

Anyone can get osteoporosis, but it most commonly affects postmenopausal women because of the low levels of estrogen that come with menopause. 

Additional risk factors that could make you more likely to get osteoporosis include being over age 50, smoking, having low calcium intake or other nutritional deficiencies, having a slim body type, having family history, not exercising enough, drinking too much alcohol, having certain other medical conditions, or taking certain medications.

It’s recommended that women over age 65 and women of any age with risk factors be screened for osteoporosis. Doctors test for osteoporosis by checking bone density through X-ray or ultrasound tests.

Check out these Health Tests and Preventative Screenings You Need By Age.

What are Osteoporosis Symptoms?

Osteoporosis is silent, but not completely silent. Many people don’t know they have osteoporosis until they break a bone, but there are certain body changes that could indicate your bones are losing strength or density:

• Losing an inch or more of your height
• Posture changes like stooping or bending forward more
• Shortness of breath (due to compression of spine disks)
• Lower back pain

If you notice any of these symptoms, talk to your doctor about getting screened. There are medications and lifestyle changes that can help people who live with osteoporosis.

How Can I Prevent Osteoporosis?

By making certain lifestyle choices, you may be able to help keep your bones stronger and healthier.

• Childhood Prevention: Building strong bones during childhood and teen years can help prevent osteoporosis later in life. You can’t turn back time and change your childhood, but you can help ensure your kids and grandkids are set up for success through good nutrition and regular exercise.
• Calcium-Rich Diet: Good sources of calcium include dairy products, leafy vegetables, canned fish with bones, soy products, and calcium-fortified cereals and orange juice. You may also consider taking calcium supplements, but these could be linked to kidney stones and heart disease; talk to your doctor about what’s right for you.
• Vitamin D: Vitamin D helps the body absorb calcium and supports bone health in additional ways. Sunlight is a source of vitamin D, but it’s also important to balance the risk of skin cancer by seeking shade and wearing sunscreen. There are also dietary sources of vitamin D, including trout, salmon, and fortified milk and cereals. 
• Exercise: Exercising can help strengthen bones, prevent bone loss, and make bones denser. An exercise regimen that combines weight-bearing exercises (such as walking), resistance training (weight lifting), and balance training (such as walking backwards) can help you build and maintain healthy bones while preventing falls and fractures.

Want more? Check out our blogs, Could it Be Parkinson’s Disease? 10 Signs to Look For and Diabetes: What You Need to Know.

Colonial Penn is here for you!

Colonial Penn has specialized in making life insurance simple and accessible by offering it directly to consumers since 1957. Click here to learn more.