Osteoporosis Awareness: Protect Your Bones

May is Osteoporosis Awareness and Prevention Month. The Bone Health and Osteoporosis Foundation reports that one in two women and one in four men will break a bone due to osteoporosis in their lifetime. The disease has no clear symptoms, and most people discover they suffer from it only after a fracture occurs. Although common and capable of causing serious health consequences, osteoporosis is both manageable and preventable.

Osteoporosis is a disease that weakens a person’s bones and makes them more likely to break. Bone is living tissue that is consistently resorbed and replaced. Osteoporosis develops when the formation of new bone does not keep pace with the loss of old bone, which becomes more likely with age. Most fractures caused by osteoporosis occur in the hip, spine, and wrist.

Men and women of all races and ethnicities are affected by osteoporosis, but women are disproportionately impacted due to lower peak bone mass. Asian and Caucasian women are at the highest risk. Caucasian men are also more likely to develop the disease than African American and Hispanic men. A family history of osteoporosis, particularly involving a parent or sibling, also increases risk.

To help prevent osteoporosis, engaging in weight-bearing exercises that emphasize movement against gravity is critical for maintaining bone strength. High-impact activities such as dancing, hiking, jogging, stair climbing, tennis, and jumping rope are particularly effective. For individuals who are unable to perform high-impact movements due to age or bone deterioration, low-impact alternatives such as walking on a treadmill, elliptical training, stair-step machines, or low-impact aerobics are recommended. Establishing a regular exercise routine early in life is essential for maintaining bone health over time.

Diet also plays a pivotal role in bone health. Consuming foods rich in calcium and vitamin D, such as low-fat milk, yogurt, cheese, spinach, broccoli, kale, cabbage, and collard greens, can strengthen bones and prevent loss of density. Fatty fish like salmon, tuna, and trout are excellent sources of vitamin D. At the same time, limiting intake of sugar, caffeine, and high-sodium foods is advised to avoid compromising bone density.

Early detection of osteoporosis is crucial. A DEXA (Dual-energy X-ray absorptiometry) scan is a quick, painless, and low-dose x-ray procedure that measures bone mineral density and assesses fracture risk. DEXA scans are available at Mille Lacs Health System. Individuals in any of the identified risk categories, or those with concerns about bone health, are encouraged to consult their primary medical provider to determine if a bone density assessment is appropriate.