The term osteoporosis means “porous bone.” It is a disease that weakens the bones as the bone mass is reduced with increased risk for sudden and unexpected bone fractures. For most, the disease is not discovered until the weakened bones cause painful fractures.
About 54 million people in the US have osteoporosis and women are four times more likely to be affected than men. Usually there are no symptoms of osteoporosis however some signs to watch out for include:
- Loss of height
- Change in posture
- Sudden fracture
- Low back pain
The two most significant risk factors for developing osteoporosis are gender and age. Women over the age of 50 are at the greatest risk of developing osteoporosis and undergo rapid bone loss in the first 10 years after entering menopause. Asian and Caucasian race ethnicity also increases your risk, so does your bone structure, body weight, family history and past medical history such as hyperthyroidism, history or hormone replacement therapy or celiac disease.
There are some steps that can be taken to mitigate your risk of developing osteoporosis such as:
- Incorporating resistance and strength training exercise in your routine
- Ensuring adequate intake of Calcium and Vitamin D in your diet through leafy greens, fish such as salmon and non fat dairy
- Minimizing alcohol intake
- Avoiding tobacco use
Take steps today for your long term bone and muscle health. Take early action through a healthy diet, developing healthy habits and by consulting with your physician regularly about your osteoporosis risk .
