Our bones slowly become weaker over time as bone mass decreases, putting us at higher risk for osteoporosis. “Osteoporosis is a disease that causes the bones to become weak and fragile, which can lead to fractures,” says Dr. Beth Quinn, Director of Clinical Education and Assistant Professor of Physical Therapy at Bellarmine University.
“Our bone mass peaks at age 30,” says Dr. Quinn. Osteoporosis can lead to fractures of the hip, wrist, or spine. Besides age, gender, particularly white and Asian women, and those on certain medications, such as long term steroid use, can have an increased risk for osteoporosis.
Osteoporosis often occurs without symptoms. “It is definitely a silent disease. You can’t feel that your bones are not strong,” says Dr. Quinn. Preventative screenings and the FRAX assessment, which can be taken online, can help assess your risk and monitor bone health.
Solution 1: Preventative Measures
Keep your bones healthy and strong through diet and exercise. “Anyone, no matter what age, can build strength and muscle mass which will increase bone health,” says Dr. Quinn. It is best to do a combination of weight bearing and strength training exercises. Make smart diet choices, especially foods high in calcium and vitamin D, to ensure your bones have the nutrients they need to grow. For adults 50 or older, the recommended daily intake of calcium is 1200 mg. Adults should also have 800 IU of vitamin D. Additionally, avoid excessive alcohol consumption. Aim for two or less drinks per day.
Solution 2: Treatment Options
If you have osteoporosis, there are drug options that can promote the growth of bone mass. Medications can be in pill form or infusion, depending on the treatment plan your doctor prescribes. If you are on a medical treatment plan, you should still focus on diet and exercise. “Medical treatments need to be paired with good nutrition and weight bearing exercise to influence bone health,” advises Dr. Quinn.
By Tami Pyles
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