It probably hasn’t crossed your mind recently. You can’t see it – not early on. You also can’t feel it. You can’t even tell that it’s putting you at risk for painful fractures that can substantially reduce your quality of life. It’s osteoporosis. The good news is it’s preventable and treatable. Here’s how to get a grip on it before it grips you.
Osteoporosis is a bone disease in which bone loses density and strength. Your bones become brittle, leading to a growing risk for fractures, especially in the spine, wrists, and hips.
According to estimates from the National Osteoporosis Foundation, the disease affects more than 10 million Americans. Another 43 million have the precursor to osteoporosis – low bone mass. Those numbers are expected to increase 30% by 2030. That means that these conditions will be present in 71 million Americans.
One reason for the increase is that people are living longer, with insufficient attention paid to the prevention of osteoporosis. Lifestyle issues also contribute to the development of the disease, including decreased physical activity, smoking, and alcohol misuse.
Osteoporosis is not inevitable, so don’t be discouraged. The key is simple preventive measures — the earlier, the better.
The most common consequences of osteoporosis are fractures – roughly nine million annually. These injuries lead to hospitalizations, disabilities, chronic pain, loss of quality of life, and even death. Fractures may be the first sign someone has osteoporosis.
Are you getting shorter?
The cause may be a compression fracture in the spine, a common complication of osteoporosis. It’s typical for everyone to lose one to 1.5 inches in height in their later years. You can lose two to three inches in height rapidly with multiple compression fractures. Persistent back pain is also common among spinal compression patients. A hunched-over posture can also mean you’re losing spinal bone density and strength.
Osteoporosis can’t be completely reversed, but lifestyle measures can help you preserve bone density and lessen your risk for complications. Calcium and vitamin D are essential.
Vitamin D enhances calcium absorption, keeping bones strong. Women over the age of 50 and men over 70 need at least 1,200 milligrams of calcium per day from food or supplements.
Dairy products are the easiest way to consume calcium, especially milk, yogurt, and cheese. A cup of milk contains about 300 milligrams of calcium. For vegans, calcium is plentiful in some plants, including soy, cruciferous vegetables, beans, peas, lentils, oranges, and almonds.
Vitamin D can be easily obtained from supplements and sunlight. Ten to 30 minutes of sun two or three times a week on your arms is all you need. However, fon’t forget sunscreen on your face. Also, sunlight through a window doesn’t have the same impact. People with darker skin may need more exposure. For those not reaching these recommended targets, you may need calcium and vitamin D supplements.
Regular exercise is one of the best ways to avoid osteoporosis. You need weight-bearing exercise – brisk walking, dancing, or whatever gets you moving, which will help increase bone density. Strength training with weights helps with stability and flexibility, decreasing the risk of falls. Try for 30 minutes of weight-bearing exercise four to six days a week, and weights twice a week. This is especially critical for women during and post-menopause. Also, avoid smoking and alcohol, which weaken bones.
Source : https://studyfinds.org/preventing-osteoporosis-tips
