Osteoporosis Tips That Could Change Your Life
Osteoporosis is a bone disease characterized by a loss of bone density. It can occur because the affected individual's body is losing too much bone or because it is not making enough. The loss of density causes bones to become porous and fragile. If an individual has osteoporosis, their bones will be weaker and more likely to break. In severe cases, it is possible to break bones in a minor fall or even from a simple action like sneezing.
About half of all women and a quarter of all men will break a bone at some point because of osteoporosis. Despite the fact the condition is common, it is not a normal part of aging and can be prevented. If an individual has been diagnosed with osteopenia (thinning of the bones), it is important for them to take steps to halt the disease's progression and prevent osteoporosis. This will necessitate lifestyle changes as well as bone density tests.
Eat Foods Rich in Calcium
Along with dairy products and fish like sardines and salmon, individuals should be eating leafy greens and broccoli to get lots of calcium. Other healthy food options for calcium include dried figs, fortified tofu, and almonds. The National Osteoporosis Foundation suggests the daily calcium intake for adult men and women should be between 1200 and 1500 milligrams.
An individual's body makes ninety percent of all the bone they will ever have by the time they are in their late teens. Their body continues to make bone faster than it is lost until the individual gets to their thirties. At that point, the body's bone production will slow. Eventually, it will slow to the point where individuals will be losing bone faster than they are building it.
Exercise
Calcium can help reduce an individual's loss of bone, but their body needs to be stimulated to start building new bone. That stimulation can come in the form of exercise. Exercises that compress bones can help strengthen them. This includes exercises such as stair-climbing and jogging. If an individual has already been diagnosed with osteoporosis, simply walking or using an elliptical machine can be beneficial.
Due to its effects on bone strength, osteoporosis can cause severe fractures of the hip and spine, which can be life-threatening for older adults. Along with improving bone strength, the right exercises can strengthen muscles and improve balance thus preventing falls. It is important for patients to discuss their exercise plans with a doctor before beginning their regimen. Patients may have to undergo certain tests first such as a bone density test and a fitness assessment.
Get More Vitamin D
In order to absorb the calcium in their diet, an individual's body will need vitamin D. If they have a deficiency in vitamin D, their body will not be able to absorb enough calcium, which can lead to weaker bones. Vitamin D deficiency is common in the United States. In fact, it is estimated that half of all elderly women do not get enough of this vitamin through their diets.
For most individuals, vitamin D is produced by the skin and its production is dependent on exposure to sunlight. Active individuals who live in sunny regions can, therefore, get most of their vitamin D via from being exposed to the sun. Conversely, those who live in less sunny areas or who are less active may have to get more of it via their diet; these individuals are also more likely to have a vitamin D deficiency.
Take Precautions Against Falls
Falling is a major health risk for individuals over sixty-five years old, and the risk increases with each subsequent decade. Furthermore, if an individual has been diagnosed with osteoporosis, the chances of them breaking a bone rise significantly. Thankfully, careful planning can guard against falling at home, where about fifty percent of falls occur.
Maintaining good lighting in the home is important. Individuals should not attempt to walk through a dark room at night. Instead, they should turn on lights as they go, and keep a flashlight with extra batteries on their bedside table. They can also secure area rugs with adhesive. Small throw rugs present an extra risk of falling and probably should be removed from the home. It's also important to unclutter stairs and hallways of loose items like shoes, toys, baskets, books, or vases. Individuals should also install handrails on stairs and be sure to use them. Additionally, they can store items used most often in low places to avoid the risk of falling due to climbing on ladders. They may also wish to wear shoes with rubber soles to prevent falling on wet, slippery surfaces.
Osteoporosis Medication
Most osteoporosis medications are bisphosphonates. Four commonly prescribed bisphosphonate medications are risedronate, alendronate, ibandronate, and zoledronic acid. All bisphosphonates reduce the risk of fracture by supporting healthy bone density. In choosing a bisphosphonate, consideration may be given to which medication is on the formulary (preferred medication list) of the patient's insurance company, the best dosing schedule for the patient, convenience, and personal preference. Some patients like taking the medication once a month while others prefer a weekly dose.
Three medications are available for patients who have severe osteoporosis and extremely low bone density, especially younger patients who have chronic steroid use and multiple fractures. Denosumab is often prescribed for patients with contraindications to bisphosphonates, as in some patients who have compromised kidney function. Teriparatide and abaloparatide both have the potential to restore bone density.
Some bisphosphonates have side effects including heartburn and upset stomach. Intravenous medications are available for patients who cannot take bisphosphonates. Ibandronate is administered on an every-three-month schedule while zoledronic acid is given yearly by infusion.
Stop Smoking
Studies have shown smoking cigarettes has a direct impact on bone density. Essentially, nicotine causes bone loss. If an individual continues to smoke, there is not much doctors can do for their bones as they will be counteracting the medications. According to the National Institutes of Health, an individual's likelihood of suffering a fracture due to osteoporosis is influenced by how long they smoke and how many cigarettes they smoke. Studies have shown that post-menopausal women who smoke also produce less estrogen. The reduced production of that hormone is another factor in bone loss. The best thing smokers can do for their bone health is to quit smoking. Even in later life, quitting can help to reduce the loss of bone due to smoking.
Stop Excessive Alcohol Consumption
Chronic alcohol use has been linked to an increase in fractures of the hip, spine, and wrist. Drinking too much alcohol interferes with the balance of calcium in the body. It also negatively affects the production of hormones, which have a protective effect on bone and the production of vitamins, which are needed for the absorption of calcium. Excessive alcohol consumption also can lead to more falls and related fractures.
Along with the decrease in helpful hormones, there is also an increase in two that can potentially damage bone. Higher levels of cortisol and parathyroid hormone are seen in individuals with alcoholism. Cortisol can slow the formation of new bone and increase the breakdown of bone. Parathyroid hormone is also increased by the heavy consumption of alcohol and can reduce the amount of calcium in the bone.
Hormone-Related Therapy
Women experience a significant drop-off in estrogen at the time of menopause. Because estrogen helps protect bones, loss of estrogen increases a woman's risk of developing osteoporosis. Estrogen replacement therapy or hormone-related therapy may be prescribed to minimize the risk of osteoporosis-related fractures. The down-side of these therapies is they may increase the risk of cancer, heart disease, blood clots, and strokes. Other medications will likely be tried before using hormonal therapy, and the dosage will be strictly controlled.
Men do not have a sudden drop in sex hormone levels, but around the ages of sixty-five to seventy years old, many men develop osteoporosis. Gradual drop-off of testosterone levels can affect bone density, along with excessive smoking or alcohol consumption. Chronic diseases that affect the lungs, stomach, intestines, or kidneys can cause hormonal imbalances, as well as the use of glucocorticoid medications. Treatments may include an FDA-approved medication, a program of healthy diet and exercise, calcium and vitamin D supplementation, and regular monitoring of testosterone and bone density.