Bone is living tissue. Each day, the body builds up and breaks down bone. When somebody has osteoporosis, new bone isn’t built as fast. This makes bones thinner and more fragile. Thin and fragile bones can break more easily. Fractures or breaks in the hip, spine, and wrist are most common.
Many older women have osteoporosis. Men can also have it.
You cannot always tell when your bones are thin and fragile. Sometimes you find out when you break a bone. Or you could notice that you’ve become shorter, or have back pain.
Lots of things may cause osteoporosis.
What You Cannot Change
Gender.
o Women tend to have smaller bones. Women also lose bone because of the hormone changes that happen during menopause.
Age.
o Bones become thinner with age.
Ethnicity.
o White and Asian women are at the highest risk. African American and Hispanic women are also at risk.
Size.
o Women with small, thin bodies are at risk.
Family history.
o If one of your parents had osteoporosis, you are more likely to have it.
What You Can Change
Diet.
o Not getting enough calcium or Vitamin D can increase your risk. Consult with your health care team about how much calcium you need.
o Be sure to eat a balanced and healthful diet. Include foods that are rich in calcium, like low-fat milk, yogurt, and cheeses; dark green leafy vegetables; sardines or salmon with bones; tofu; and almonds. Be sure to look for calcium fortified juices and cereals.
o Vitamin D helps your body use the calcium you get from food. You get Vitamin D from sunlight when your hands, arms, or face are in the sun for 10-15 minutes, two or three times a week. You can also get Vitamin D from milk and from certain kinds of fish, like herring, salmon, and tuna.
Exercise.
o Being inactive or staying in bed for long periods of time can increase your risk.
o Bones become stronger with exercise. Weight-bearing activities like walking, jogging, playing tennis, and dancing help to build strong bones.
o Activities that add strength and balance can help you to avoid falling and breaking a bone.
o Do not forget to use good posture. You want to avoid doing things that twist your spine.
Tobacco use increases your risk.
o Tobacco use prevents your body from using the calcium in your food. Also, women who smoke have less estrogen, which could make their bones thinner.
Drinking alcohol increases your risk.
o Alcohol makes it harder for your body to use calcium. Drinking alcohol can also make you more likely to fall down.
Medicines.
o Certain medicines can increase bone loss.
o Tell your healthcare team the names of all the medicines you are taking. Be certain you mention over-the-counter medicines and herbal supplements. Don’t stop taking a medicine without first talking with your provider.
o Make your home safe. To prevent falls –
o Make sure to keep rooms well lighted and use a night light.
o Wear your glasses.
o Don’t let things pile up on the floor.
o Don’t use throw rugs.
o Wear footwear with rubber soles and low heels.
o Make sure to use a cane or walker if you’re unsteady when you walk.
o Be certain to use a rubber mat in the bath tub.
o Be certain to put “grab bars” in your bath or shower.
If you’re a woman 65 or older, ask your health care team about getting checked for osteoporosis.
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