Navigating the World of Osteoporosis
Despite affecting over 200 million people worldwide, Osteoporosis is often thought of as a “Silent Disease” because it typically doesn’t show symptoms until a fracture occurs. That’s why World Osteoporosis Day, observed annually on October 20th, focuses on raising awareness, promoting early diagnosis, and encouraging prevention and treatment to reduce the impact of this condition. So, whether you’re chasing after your kids, hitting the hiking trails, or dancing to your favorite music, let’s look at some ways you support your bones so that they can support you!
What is Osteoporosis?
Osteoporosis occurs when the body loses too much bone mass, makes too little bone, or both – leading to a porous bone structure that can easily break. Common fracture sites include the hip, wrist, and spine, which can significantly affect mobility and quality of life, especially in older adults.
Symptoms of Osteoporosis
Besides fractures, symptoms like back pain, loss of height, and hunched posture may also indicate osteoporosis. By the time these symptoms have appeared, however, significant bone loss has likely already happened. The risk of osteoporosis increases with age and it affects both men and women of all races.
Causes of Osteoporosis
Several factors contribute to the development of osteoporosis, including:
- Age – Bone density naturally decreases as we age, particularly after the age of 50.
- Gender – Women are at a higher risk due to lower bone density and hormonal changes during menopause, which leads to faster bone loss. Osteoporosis affects 1 in every 3 women and 1 in every 5 men.
- Genetics – Family history plays a role in determining the likelihood of developing the condition.
- Diet and Lifestyle – Poor nutrition, especially lack of calcium and Vitamin D, along with a sedentary lifestyle, can weaken bones. Smoking and excessive alcohol consumption also contribute to bone loss.
- Medical Conditions and Medications – Certain diseases like rheumatoid arthritis and long-term use of corticosteroids can increase the risk.
Prevention and Management
When it comes to osteoporosis, prevention is the best cure. Even still, those already diagnosed can take steps to slow down its progression:
- Diet – A diet rich in calcium and vitamin D is essential for healthy bones. Good sources of calcium include dairy products, leafy greens, and fortified foods, while sunlight exposure and supplements help with vitamin D intake.
- Exercise – Weight-bearing exercises like walking, running, and resistance training strengthen bones and improve balance, reducing the risk of falls.
- Avoid Smoking and Excessive Alcohol – Both smoking and heavy drinking accelerate bone loss and should be avoided.
- Bone Density Tests – Regular bone density tests can help monitor bone health and allow for early intervention.
- Medications – For those already diagnosed with osteoporosis, medications such as bisphosphonates or hormone replacement therapy may be prescribed to slow bone loss and reduce fracture risks.
World Osteoporosis Day reminds us to prioritize bone health through early detection, lifestyle changes, and treatment. Motivation Alliance is here to help! Les Mills offers workout videos to keep you active, and the Recipe Library provides nutritious meal ideas for a healthy diet. Plus, our Preventive Care section offers recommendations for important check-ups and vaccines to help you stay on track with your health. By making small changes, you can significantly reduce the risk of osteoporosis and ensure healthier bones for life.
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Resources:
LeBoff, M. S., Greenspan, S. L., Insogna, K. L., Lewiecki, E. M., Saag, K. G., Singer, A. J., & Siris, E. S. (2022). The clinician’s guide to prevention and treatment of osteoporosis. Osteoporosis International, 33(10), 2049–2102. https://doi.org/10.1007/s00198-021-05900-y
Mayo Foundation for Medical Education and Research. (2024, August 28). 9 commonly asked questions about osteoporosis medicines. Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/osteoporosis/in-depth/osteoporosis-treatment/art-20046869
Mayo Foundation for Medical Education and Research. (2024, February 24). Osteoporosis Symptoms & causes. Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/osteoporosis/symptoms-causes/syc-20351968
Mayo Foundation for Medical Education and Research. (2024, February 24). Osteoporosis Diagnosis & treatment. Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/osteoporosis/diagnosis-treatment/drc-20351974
Osteoporosis | National Institute on Aging. (2022, November 15). https://www.nia.nih.gov/health/osteoporosis/osteoporosis
Porter, J. L., Varacallo, M. (2023, August 4). Osteoporosis. StatPearls Publishing. https://www.ncbi.nlm.nih.gov/books/NBK441901/
U.S. Department of Health and Human Services. (2023, September 25). Osteoporosis. National Institute of Arthritis and Musculoskeletal and Skin Diseases. https://www.niams.nih.gov/health-topics/osteoporosis
Disclaimer:
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The Team at BSDI