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Prevention

Osteoporosis affects millions of people around the world. Approximately 10 million Americans are estimated to have osteoporosis, and another 44 million have low bone mass, placing them at increased risk for the conditions. This means that around 54 million Americans — half of the population aged 50 and older — are at risk of breaking a bone and should be concerned about bone health. Early detection can help you take proper steps to preventing fractures and increasing bone health.

What are the warning signs of osteoporosis?

Early warning signs are risk factors:

  • A family history of osteoporosis or bone fractures
  • Early menopause or low hormone levels
  • Long-term use of certain medications that affect bone density (such as corticosteroids)
  • A history of eating disorders or conditions that limit nutrient absorption
  • A sedentary lifestyle
  • Smoking and excessive alcohol consumption
  • Having chronic kidney disease
  • Some ethnicities have higher rates of osteoporosis.

How to prevent osteoporosis

Prevention focuses on lifestyle and dietary measures to maintain bone density and strength throughout life. Here are key strategies for osteoporosis prevention:

Bone density tests are usually recommended for all women over the age of 65. However, the average person reaches peak bone mass in their early 30’s, so it’s important to start checking your bone health after you’ve reached your peak bone mass – especially if you have osteoporosis in your family history.

It’s natural for people to gradually lose bone mass as they age, so being aware of your bone health in your 30’s and 40’s is vital to maintaining healthy bones throughout your life. The most effective way to check your bone density is with an Echolight® bone density scan. Not the error-prone DEXA scan. Echolight is radiation-free, safely allowing you to get more than 1 screening per year.

Calcium is crucial for bone health. Adults typically require 1,000 mg per day, a requirement that increases to 1,200 mg per day for women over 50 and men over 70. Sources of calcium include dairy products (milk, yogurt, cheese), leafy green vegetables, fish with bones (such as sardines and salmon), and fortified foods.

Vitamin D helps the body absorb calcium. Recommendations suggest 600-800 IU per day, but some individuals may need more based on their blood levels, age, bone health, and geographic location. Sources include sunlight exposure, fatty fish, liver, egg yolks, and fortified foods. Supplements may be necessary for some individuals.

Vitamin K2 helps regulate calcium deposition in the body. It ensures that calcium is directed to the bones where it is needed and prevents calcium from being deposited in the arteries and other soft tissues. Recommendations suggest 90 MCG/daily.

Weight-bearing exercises (such as walking, jogging, and dancing) and muscle-strengthening exercises (such as weight training) can help maintain bone density. Aim for at least 30 minutes of physical activity most days of the week.

Smoking and excessive alcohol intake are risk factors for osteoporosis. Quitting smoking and limiting alcohol intake to no more than 2 drinks per day for men and 1 drink per day for women can reduce these risks.

Being underweight increases the risk of bone loss and fractures. Maintaining a healthy weight through a balanced diet and regular exercise is important for bone health.

Especially in older individuals, preventing falls can reduce the risk of fractures. Women over 65 and men over 70 should have a bone density test. Younger individuals with risk factors (such as a family history of osteoporosis, certain medical conditions, or use of medications that affect bone health) may also need screening.

Most women experience menopause between the ages of 50 and 58. The average age of menopause is 51. The negative consequences of menopause include an increased risk of osteoporosis. So talk with your OBGYN about getting your hormones checked when you begin to experience menopause symptoms.

Schedule A Consultation

At OsteoSmart, we want you to have better bone health so you can do more of the things you love to do. You can control your risk of osteoporosis or osteopenia with knowledge. The first step is an Echolight bone density test. Echolight is an FDA-approved, radiation-free bone density scan that is an alternative to the commonly used DEXA scan. It provides a more comprehensive and accurate assessment to evaluate bone health and bone density compared to the DEXA scan. Contact us today to schedule a consultation and let us help with your journey to better bone health.

References

  • National Osteoporosis Foundation
  • Benjamin RM. Bone health: preventing osteoporosis. Public Health Rep. 2010 May-Jun;125(3):368-70. doi: 10.1177/003335491012500302. PMID: 20433030; PMCID: PMC2848259.
  • https://www.everydayhealth.com/menopause/at-what-age-will-you-enter-menopause.aspx
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