Approximately 1 in 2 women and 1 in 4 men over the age of 50 will suffer an osteoporosis-related fracture in their lifetime. The challenge is that most people don’t realize they’ve experienced bone loss until they experience a broken bone.
“Fractures resulting from osteoporosis can be life-altering,” says Marcia Thaxton, NP, a nurse practitioner for geriatrics at Henry Ford Health. Such fractures can lead to chronic pain, decreased mobility and increased need for assistance with daily life activities.
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Age is a major contributing factor in bone loss, but other factors can lead to bone loss as well such as:
- Low body weight
- Genetics
- Smoking
- Alcohol consumption
- Certain medication use (such as long-term steroid use)
Building and Preserving Bone
While bone loss is more pronounced as you age, there are many ways to slow deterioration and promote healthy bone growth. Here are a few to consider:
- Adopt a bone-healthy diet: You can’t build and maintain strong bones without adequate calcium and vitamin D. Trouble is, most Americans fall short of these critical nutrients. Vitamin D is particularly challenging because the best source is sunlight exposure – and that’s sorely lacking in Michigan during the winter months. Be sure to load up on vitamin D-fortified foods like dairy milk and orange juice. Calcium is easier to obtain. It’s widely available in everything from fortified grains to leafy greens. If you don’t get enough, your body will leach calcium from your bones to function.
- Get moving: Weight-bearing exercise of any type stimulates bones to become denser and stronger. Even simple activities like walking can strengthen bones, enhance balance and reduce your odds of falling and experiencing a fracture. Muscle strengthening exercises also promote bone health. Such exercises may include using free weights, resistance bands, or even doing lunges and squats.
- Avoid smoking: Smoking weakens bones and limits healthy bone growth. It significantly increases the risk of osteoporosis and fractures, and it slows down healing times when breaks do occur.
- Watch your alcohol intake: At higher intakes, alcohol has similar effects on bone as smoking. In addition, it increases risk for falls by affecting balance, coordination and slowing reaction times.
- Be proactive: Osteoporosis is typically symptom-free until you break something. When women reach age 65, they should get screened (men can wait until they hit 70). Women under age 65 who are postmenopausal, as well as those who have broken a hip or suffered from a fragility fracture should also get screened.
Reviewed by Marcia Thaxton, NP-C, GS-C, a geriatric nurse practitioner with Henry Ford Health who sees patients for post-acute and long-term care in local rehabilitation centers.
