Purpose of Our Bones:
Our bones support us and allow us to move. They protect our brain, heart, and other organs from injury. Our bones also store minerals such as calcium and phosphorous, which help keep our bones strong, and release them into the body when we need them for other uses. Our bones are alive. Every day, our body breaks down old bone and puts new bone in its place.
What is Osteoporosis?
There are many kinds of bone diseases. The most common one is osteoporosis (AH-stee-oh-por-OH-sis). The World Health Organization definition is “a disease characterized by low bone mass and microarchitectural deterioration of bone tissue, leading to enhanced bone fragility and a consequent increase in fracture risk”. That means a disease of bone where the bone is weakened and deteriorates leading to broken bones. It is normal to lose some bone as we age. As we get older, our bones break down faster than our body can replace it. If we do not take steps to keep our bones healthy, we can lose too much bone and get osteoporosis. Most people don’t know they have osteoporosis until they break a bone. People with osteoporosis most often break bones in the wrist, spine, and hip.
Osteopenia results when the body’s bones are weaker than normal but not so much so that breaking is a serious concern.
Aging and Bone Loss
Bone is made up of living tissue within the body, which means that it is constantly regenerating and changing based on age and current health. When the old bone is broken down, it is replaced with new bone tissue to maintain strength and wellness.
This process continues through the early years of life. Eventually, bone mass stops increasing – usually around the age of 30. When you enter your 40s and 50s, it is common for the bone to be breaking down faster than the body can replenish the bone.
A microscopic look into the inside of a bone shows that it is set up in a similar manner as a honeycomb. Osteoporosis causes the spaces within the honeycomb to get bigger, resulting in more space and less bone mass. At the same time, the outside shell of the bone also gets thinner with time. As a result, the bones weaken and you are more susceptible to a fracture or break.
Osteoporosis Stats
The numbers underscore the importance of this health issue, as it is responsible for nearly 9 million fractures on an annual basis throughout the world. This equates to one fracture every 3 seconds.
It has also been stated that around 10 million individuals in the U.S. have osteoporosis, while around 44 million people in the U.S. are facing an issue with their bone density. This places them at greater risk of breaking a bone due to this condition.
In many cases, this injury occurs with the hip, spine, wrist, arm or leg as a result of a fall. It has been estimated that 2 million bones will be broken on an annual basis due to osteoporosis.
This is a consequence of the aging process, as we all encounter a decrease in our bodies’ ability to build new bone. This reduction in bone mass will continue as we progress with aging. Some fractures will require individuals to stop living independently for an extended period of time. A decrease of 10% in bone mass within the vertebrae will also double the risk of a fracture in that area.
The Downside Of Osteoporosis
The loss of bone will increase your vulnerability toward suffering a fracture if you fall. Approximately 50% of women who have reached the age of 50 will eventually be confronted by a bone fracture. This is also the case for around 25% of all men once they have progressed to the same age.
Broken bones can emerge in the hip, wrist, arm, leg and spine. However, the most problematic form of fracture takes place with the hip.
Anyone who does encounter a fractured hip will require immediate medical attention. This will also result in a lengthy period of recovery, and a loss of independent living. Any patient that is dealing with a fractured hip will need ongoing care from a professional or a family member.
Can You Die from Osteoporosis?
While osteoporosis is a serious medical condition, most people don’t die from osteoporosis. You can manage without a threat to your overall health and well-being.
The biggest risk of fatality lies in complications after surgery, especially when someone breaks a hip. Up to 25% of patients with hip fractures die within 6 to 12 months because of other health conditions that coincide with the surgery including infections, heart attacks, pneumonia, arrhythmias, anesthesia complications and more.
Premature death can happen when low bone density increases the risk of fractures and falls. If you have osteoporosis, then it is important to be aware of how your body is affected. You need to learn proactive steps for reducing osteoporotic fractures.
Symptoms Of Osteoporosis
In many cases, there is no indication that you are dealing with bone loss. But if you are contending with osteoporosis, then you might experience back pain.
Sometimes a loss of height can be a sign that osteoporosis is present, which is also true for any form of stooping in your posture. Any bone that breaks easily is also a symptom of this condition.
Even a simple trigger such as coughing can cause a bone to break once osteoporosis has fully developed.
Early Warning Signs and Symptoms
Unfortunately, it is not always apparent that you’re suffering from orthopedic health issues until you break a bone as a result. In fact, in a study of nearly 50,000 who had osteoporosis and a fracture, only 19% of them knew of the poor condition of their bones at the time of the fracture.
For that reason, it’s important to periodically get bone density scans taken, and always ensure that your nutrition and activity levels are high. At a minimum and if you have no other major risk factors, you should make sure that you are screened by the time you turn 70 if you’re a man, 65 if you’re a woman or immediately if you have suffered a fracture after your 50th birthday.
However, some warning signs do exist for those on the lookout for them and who know to connect them with the possibility of osteoporosis. These can include:
- Losing height and slouching. This is the result of bones in the spine losing mass and not being able to support nearly as well as they used to. If you notice this, immediately get it addressed so that you can stop or even reverse the process.
- Gum lines that start receding. This results from your jaw losing mass. It’s important to note that this type of bone loss is often directly related to spine bone loss.
- Joint pain or cramps while at rest. This is because these symptoms are often the result of low calcium intake or general low nutritional levels.
- Brittle fingernails. Also noteworthy is that a strong sign of improved overall orthopedic health are fingernails that start appearing healthier and growing stronger than had previously been the case.
How Do I Know if I Have Osteoporosis?
The best way to test for osteoporosis is with a bone density test which can evaluate the severity of osteoporosis. Bone density tests are quick, safe, and painless.
Your doctor will conduct a physical examination that will help determine if you are dealing with osteoporosis. He or she will ask a series of questions that include your medical history, your family’s history and the specific nature of your pain. Your physician could order X-rays, MRIs, ultrasound, bone scans and blood tests to determine whether osteoporosis is the source of your pain.
What Can be Done to Prevent Osteoporosis?
- Eat a well-balanced diet rich in calcium and vitamin D.
- Good sources of calcium include low-fat dairy products, and foods and drinks with added calcium.
- Good sources of vitamin D include egg yolks, saltwater, fish, liver, and milk with vitamin D.
- Participate in weight bearing exercises 2-3 times a week.
- Avoid tobacco and alcohol.
Can You Stop Osteoporosis?
Yes, there are things that you can do to stop the progress of osteoporosis. Some of our patients also ask: Can you rebuild bone density? It’s possible, especially if you start early and implement a proactive approach with specific lifestyle factors.
Additionally, different medical therapies can slow, maintain or even improve bone density. For example, your orthopedic doctor might recommend the use of specific medications that can help with rebuilding bone density.
Dietary Factors for Preventing Osteoporosis
A healthy, balanced diet is key to providing your body with the essential building blocks that are needed for maintaining strong bones. Calcium is one of the most important nutrients that affect bone health, which is why orthopedic doctors often talk about eating plenty of calcium-rich foods.
Most adults need about 1,000 milligrams of calcium each day. This recommendation increases to 1,200 milligrams daily for women over the age of 50 and men over the age of 70.
You can replenish your level of calcium by consuming foods that deliver it back to your system. These include salmon, sardines, yogurt, cheese, milk, broccoli, spinach, beans and kale.
If you are a woman between the ages of 19 and 50, or you are a male between the ages of 51 and 70, then you should consume 1,000 mg of calcium each day.
If you are a woman between the ages of 51 and 70, then you should be receiving 1,200 mg per day. Anyone who is 71 years of age or older should also consume 1,200 mg of calcium per day.
Calcium intake is especially important, and rest assured that you can take in a good amount of this mineral through a variety of sources, not just dairy milk as is commonly advertised. Some of the best sources include sesame seeds and other nuts, green leafy vegetables and fortified nut and soy milks. Note that it’s better to get calcium from food sources than pills whenever possible and that vitamin D intake is quite important too as it helps your body absorb calcium.
What Are 5 Foods That Can Help Prevent Osteoporosis?
The best sources of foods to prevent osteoporosis include:
- Dairy: Choose low-fat or fat-free dairy products, such as milk, yogurt and cheese. Also, avoid dairy products with a lot of additives, such as sugar.
- Leafy Greens: A salad a day is a great way to boost your calcium intake. Enjoy leafy greens such as spinach, kale, collard greens, Swiss chard and beet greens. Not only do these veggies provide calcium, but they also contain other bone-supporting nutrients like vitamins C, E, K and B.
- Cruciferous Veggies: Also include cruciferous vegetables in your diet to strengthen your bones. Examples include cauliflower, broccoli, cabbage, brussels sprouts and bok choy.
- Salmon: It’s hard to find foods that are high in vitamin D, but salmon is one delicious option to add to your meal plan. Salmon has calcium and vitamin D, which is a powerful combination for bone health.
- Eggs: Eat one egg yolk, and you get 5% of your daily recommended value for vitamin D. Eggs are also an excellent source of other bone-strengthening minerals like zinc, magnesium and calcium.
Dairy products are the highest source of calcium, but there are other options if you prefer a plant-based diet. You can also find fortified foods, such as orange juice that has been fortified with calcium.
Boost Vitamin D Levels for Bone Health
Did you know that your body needs vitamin D to absorb the calcium you consume? This combination is one reason why many milk brands are fortified with vitamin D.
The best way to get vitamin D is by spending 15 to 20 minutes a day in the sunlight. When sunlight hits your skin, the kidneys and liver can make the vitamin D you need.
Most people can’t get sufficient vitamin D from sunlight due to being inside all day and seasonal changes. Another option is to take supplements. If you choose to supplement with vitamin D, it’s best to consult with your doctor regarding dosages and frequency.
You can also help your body absorb the calcium that it desperately needs by also keeping vitamin D as part of your daily regimen. The usual recommended dosage is 200 to 600 IU (international units). This will increase the effectiveness of how bones use the calcium that is present in your system.
Weight-Bearing Exercises to Prevent Osteoporosis
Not only is exercise good for fitness and overall health, but it is an important lifestyle factor that affects bone density as well. For example, when you are moving your body, it stimulates the cells that build your bones.
The ideal type of exercise for bone health should be focused on resistance and/or weight-bearing exercises. Use opposing forces such as body weight, elastic bands or fitness weights to strengthen the muscles and bones.
In addition to strengthening the bones, exercise is also important to improve muscles and balance. When your body is strong, it minimizes injury by reducing the risk of falling.
Exercise options that help include walking, running and bicycling. However, swimming, while an excellent exercise outlet and awesome for joints and cardiovascular health, is not much of a help as far as this goes since there is no weight-bearing aspect to it. Aim to do some type of weight-bearing exercise for at least half an hour five days a week although even three times a week would help a lot and be much better than none. Other exercise routines such as yoga, Pilates, tai chi and those directed at your lower back or abdomen really help as well. Those can also help you gain a sense of balance, which will decrease the chances of you falling and putting your bones in danger.
Healthy Life Habits for Strong Bones
Other lifestyle factors can affect the health of your bones. These choices are important in all ages of life. When you are proactive about healthy habits in the younger years, it helps to maintain good bone density for the later years of life.
Lifestyle recommendations for osteoporosis prevention include:
- Limit alcohol
- Don’t smoke
- Maintain a healthy weight
- Hormone management
- Avoid soda consumption
Your orthopedic doctor can help you identify any other lifestyle factors that might be influencing your bone density.
Risk Factors of Osteoporosis?
Age: Risk factors increase as our age increases.
Sex: Post-menopausal females are at greater risk.
Tobacco and Alcohol: Both associated with reduced bone mass and increased fracture risk.
Exercise: Weight bearing exercises improve bone density.
Family History: There is a genetic component that will increase ones risk.
Hormones: A decrease in estrogen and testosterone are risk factors and an excess of thyroid hormones can also lead to bone loss.
Medications: Corticosteroids, mood medications, seizure meds, Reflux meds can also increase risk.
Medical conditions:
- Alcoholism
- Anorexia Nervosa
- Asthma/ allergies
- Cancer
- Cushing’s Disease
- Inflammatory bowel disease
- Lactose Intolerance
- Lupus
- Liver or Kidney Disease
- Lung Disease
- Diabetes
- Hyperparathyroidism
- Hyperthyroidism
- Multiple Sclerosis
- Rheumatoid Arthritis
This health condition can happen in people of all ages, but it’s most common for older adults to be diagnosed with osteoporosis. Here are a few other risk factors that increase the likelihood of a diagnosis:
- Race – white and Asian women have a higher risk than other demographics
- Ovary removal before menopause
- Small body frame
- Hormonal Factors: Early menopause (occurring before a woman turns 45) or a loss of menstrual period because of hormone changes affect bone health.
- Medical Conditions: Certain types of medical conditions can also increase your risk of developing osteoporosis. Examples include thyroid disease, kidney disease, liver disease, rheumatoid arthritis, Crohn’s disease and other inflammatory bowel conditions affecting nutrient absorption.
- Excess cigarette smoking or alcohol, caffeine, protein or sodium intake
As a general rule of thumb, women tend to lose bone mass more quickly during the years around menopause. The bone continues indefinitely, but it slows after menopause is done. Men experience slower bone loss. By the age of 65 or 70, bone loss occurs at the same rate for both men and women.
If any of the above risk factors apply to you, then it is smart to be proactive in scheduling regular checkups with your health care provider. For example, a bone mineral density scan can be done to determine the current health of your bones.
When To See A Physician
If you are concerned about the possibility of osteoporosis, you should contact your physician. This is especially true if you are at least 50 years of age, female, small in frame or have a family history of this condition. This also applies to anyone who has taken steroids for an extended period of time, anyone who has rheumatoid arthritis or anyone who smokes.
Treatment for Osteoporosis
If you’ve already been diagnosed with osteoporosis, then it’s best to avoid activities that could increase the risk of broken bones. Even small movements that twist the spine could potentially be harmful such as toe touches, sit-ups or swinging a golf club.
You can also talk to a doctor about various treatment options to rebuild the bone. While lifestyle changes can help, sometimes medical intervention is needed. If you’ve lost a lot of bone density, then your daily habits might not be enough to overcome the problem.
It’s also important to be proactive in preventing falls in the home. When the bones are weak, a small fall can result in major medical care because of a broken bone. Not only will you need to go to the hospital, but it might require surgery and being laid up for a time to allow the bone to heal.
Osteoporosis Treatment Options
If you have already been diagnosed with osteoporosis, then it’s time to talk to an orthopedic specialist about treatment options. Treatments can supplement your dietary improvement, exercise routine and lifestyle changes.
Common osteoporosis treatments include:
- Medications: These prescriptions can be in the form of a weekly or monthly pill or IV infusions. Bisphosphonates are the most commonly prescribed type of osteoporosis medication.
- Hormone Therapy: This treatment is more commonly considered for menopausal women, although hormone therapy can also be used for younger women as well.
- Injury Treatment: When a person has osteoporosis, it increases the risk of bone fractures which require emergency treatment when they occur. Your orthopedic doctor can help with immediate treatments, so these injuries heal correctly.
Your path to recovery starts here. Schedule an appointment with OrthoTexas or find a location near you.