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Osteoporosis is a disease characterized by weakened and brittle bones that become fragile and more susceptible to fractures. Is osteoporosis preventable? While certain risk factors, like age, gender, and genetics, cannot be changed, osteoporosis is largely preventable through lifestyle choices and proper care. Even if genetics lead to osteoporosis developing, there are lifestyle changes that can slow disease progression. Bone density naturally decreases with age, but adopting bone-healthy habits early in life can significantly reduce the likelihood of developing osteoporosis later in life.
What Causes Osteoporosis?
Osteoporosis is a bone disease that develops when bone-building processes do not work correctly and bone mass and mineral density decrease. A 75%- 90% variance in bone strength is related to bone mineral density. When bones are weakened, they are susceptible to fractures. The condition develops over time due to an imbalance between bone resorption and bone formation. Common factors contribute to the imbalance:
- Aging
- Reaching post-menopause when estrogen levels decrease
- Lack of physical activity
- Smoking
- Excessive alcohol consumption
- Medications like prolonged use of corticosteroids
- Diseases like rheumatoid arthritis that cause inflammation and cardiovascular disease, leading to poor blood circulation
- Nutritional deficiencies, especially in calcium and vitamin D
- Genetics, like body size
There are other contributors, but these are some of the primary risk factors.
How to Prevent Osteoporosis?
Everyone should know how to prevent osteoporosis. Many of the factors that lead to osteoporosis are manageable through lifestyle changes. By combining a balanced diet, physical activity, and other preventive strategies, individuals can maintain stronger bones and minimize their risk of developing this debilitating condition.
Looking at the list of risk factors, it is easy to see which ones are personally controllable.
1. Eat a healthy diet that supports bone health
Consuming foods high in calcium and vitamin D is vital. Taking calcium alone is not enough. Calcium is the bone-building material, while vitamin D helps the body absorb it. Some of the best food sources include skim or low-fat milk, green leafy vegetables, salmon, dried beans and almonds, Brazil nuts, and sunflower seeds. A doctor may recommend taking calcium and vitamin D supplements.
There are foods to avoid that can harm bones. These are pro-inflammatory foods like processed meats, refined carbohydrates and foods rich in SFA (saturated fatty acid). Foods high in SFAs include full-fat milk, butter, cream, tropical oils like coconut and palm oil and processed foods.
The Mediterranean Diet is a good diet because it consists of healthy food options like vegetables, minimally processed foods, legumes, nuts, fruits and olive oil. Many of the foods provide the nutrients needed for healthy bone remodeling.
2. Do weight-bearing and resistance exercises
These two types of exercises can stimulate bone building and reduce the risk of fractures by increasing muscle strength and improving balance.
3. Quit smoking
Tobacco smoking contributes to lower bone mass by creating an imbalance in bone turnover. In fact, both first and secondhand smoke can affect bone mass. By quitting smoking, bone health may improve.
4. Drink alcohol in moderation
Like tobacco, long-term alcohol consumption can harm bones. Alcohol interferes with bone remodeling (growth and replacement), decreasing bone density. This is partly due to the inhibition of osteoblasts, which are the cells that deposit new bone.
Treating Osteoporosis
It is ideal to know what to do about osteoporosis before it develops. People at high risk of developing osteoporosis due to aging, menopause, or genetics should follow a lifestyle that supports strong bones. However, it is also important to consult with a doctor. The physician can periodically assess bones with tests like a bone mineral density scan like DEXA (dual-energy x-ray absorptiometry) or a Fracture Risk Assessment Tool (FRACX).
An estimated 10 million people over 50 in the U.S. have osteoporosis, most of whom are women. Another 43 million have low bone mass, increasing their risk of developing osteoporosis. How can older adults avoid osteoporosis?
Of course, living a healthy lifestyle is essential, but some people develop osteoporosis anyway. Knowing how to recognize the signs osteoporosis is growing is necessary. Some early warning signs include loss of height, rounded shoulders, and recurring back pain. Osteopenia is the medical term for having reduced bone density and is a warning symptom that indicates there is an increased risk of developing osteoporosis.
Knowing what to do for osteoporosis after there are indications it is developing or has already developed is crucial to slowing down the rate of bone loss. A doctor may advise taking medications like bisphosphonates and may adjust current medications known to contribute to bone loss. The doctor will also recommend lifestyle changes.
Managing Bone Health
Managing bone health is vital to living an active life while aging. The lifestyle factors needed to avoid developing osteoporosis are well-known and should be lifetime behaviors. However, it is never too late to start caring for your bones. Fractures are painful and debilitating and can permanently reduce the quality of life in some cases, especially when older.
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