Sample #1: Promoting Strong Bones: Strategies to Reduce the Risk of Osteoporosis in Women

Beneath the skin is a condition rapidly affecting the bones of our middle-aged population. Osteoporosis is becoming increasingly common due to the aging population, affecting many individuals yearly. As of 2017, over 200 million people have been diagnosed with osteoporosis.1

Osteoporosis is characterized by low bone mass, bone deterioration, and fragile bones, putting individuals at risk for developing fractures.1 The body, the intelligent machine that it is, breaks down old bone tissues and replaces them with new ones. During youth, your body makes new bone faster than it breaks down your old bone. This results in an increase in bone mass. However, this process is much slower with osteoporosis, and bone mass is lost faster. While osteoporosis can affect any individual, it is more commonly seen in Caucasian and Asian women.2

Osteoporosis can be present for many years without you even knowing that you or your loved one have it. This is because osteoporosis is a silent disease that may not make itself known until a fracture occurs. These fractures often occur in the hip, wrist, or spine.

Signs can include:

Fractures from a minor injury
Hunched posture
Severe back pain
Reduced height

Did you know 1 in 3 women over 50 experience osteoporosis-related fractures?1

While osteoporosis tends to occur in middle-aged or older women, age is not a precursor for osteoporosis.

Your chances of developing osteoporosis may be increased with certain lifestyles and conditions.

Risks Factors for Developing Osteoporosis

Certain Health Conditions Place You at a Greater Risk of Developing Osteoporosis

Having autoimmune diseases such as rheumatoid arthritis, systemic lupus erythematosus (SLE), and ankylosing spondylosis may put you at a greater risk for developing osteoporosis.3 What these diseases have in common is that they affect the immune system. Research shows the immune system is essential in regulating healthy bone formation. So having an autoimmune disease can cause imbalances within the immune system which can affect the regulation of bone.3 Other conditions such as hyperthyroidism, hyperparathyroidism, celiac disease, and chronic kidney disease are also risk factors for osteoporosis.3

Medications

Even though drug-induced osteoporosis is most frequently linked to glucocorticoids (GCs), using other medicinal drugs raises the risk of severe bone loss and fracture. Proton pump inhibitors (PPIs), selective serotonin receptor inhibitors (SSRIs), thiazolidinediones (TZDs), anticonvulsants, medroxyprogesterone acetate (MPA), hormone deprivation treatment (HRT), calcineurin inhibitors, chemotherapy, and anticoagulants are some of the drugs in this group. 4

Lifestyle Choices

Lifestyle choices can also increase your chances of developing osteoporosis. These include:

A sedentary lifestyle
A diet low in calcium, vitamin D, or protein.
Cigarette use
Excessive alcohol consumption.

Other Risk Factors include:

A family history of osteoporosis
History of a broken bone after the age of 50
Previous surgery to remove the ovaries prior to menstruation periods stopping naturally.
Hormone imbalance, such as excessive thyroid hormone production, low estrogen in women, or insufficient testosterone in men.
Being underweight

Reducing your risk of osteoporosis starts with addressing the risk factors for osteoporosis. You can make various lifestyle modifications to reduce your chances of developing osteoporosis.

Recommendations to Reduce Your Risk of Developing Osteoporosis

1. Stay Active

Weight-bearing exercises, also known as strength training, can increase bone density. Increasing bone density ensures your bones are strong and reduces your risk of osteoporosis and fractures. The mechanism of lifting heavy weights or creating resistance in the body causes stress on the bones, which forces them to break down to form new bones.5 This increase in bone mass and density helps prevent your risk. So, while you may think it's better to limit exercise, that is not the case.

2. Follow a Diet Filled with Vitamin D, Calcium and Protein

Eat a balanced diet full of essential vitamins, minerals, and nutrients. A diet containing sufficient amounts of vitamin D and calcium is important for bone health.2 Oily fish such as mackerel, salmon, sardines, mushrooms, milk, and eggs are excellent sources of Vitamin D.

TIP: Sources of calcium include seeds (think chia, sesame, and poppy seeds), cheese, beans, lentils, yogurt, leafy greens, and almonds.

Adding enough protein to your diet is also necessary to prevent the risk of developing osteoporosis. Protein is helpful in building and repairing your tissues, including bones. Protein is also essential to maintaining healthy muscles, which is essential for muscle strength. Healthy muscles are crucial to ensure mobility and balance, which can reduce your risk for falls that may lead to fractures.

3. Quit Smoking

Smoking can negatively impact your bones. To get help to quit smoking, you can talk to your doctor or visit Smoke-Free Curious.

4. Limit Alcohol Use.

Consume alcohol in moderation or avoid it altogether if you cannot drink responsibly.

5. Maintain a Healthy Body Weight

Being severely underweight or overweight can increase your risk of osteoporosis.6 So a healthy, So it is recommended to follow a healthy, balanced diet to a healthy weight and reduce your risk.

How is Osteoporosis Detected?

Doctors use a bone density test called a DEXA scan to determine if you have osteoporosis.7 This machine uses X-rays to measure how many grams of calcium and other bone minerals are stored in a portion of your bone. The level of mineral content in the bone signifies the density of your bones.

Using a DEXA scan, your doctor can determine how dense your bones are. If you have a high mineral count in your bones, it means you have denser bones.

This is excellent news as it means your bones are strong and less likely to break!

Through a bone density test, the doctor can:

Confirm whether you have osteoporosis
Identify decreases in bone density before you break a bone
Determine your risk of fractures

Your bone density test results will report a T-score and Z-score.

T-score

Your T score shows how dense your bones are compared to healthy, young individuals.

Z-score

The z score will show how much your bone density deviates from the average bone density of someone the same age and gender as you. For example, if you are a 65-year-old female, the Z-score will indicate your bone density to the average bone density of 65-year-old females.

Note: Bone density tests differ from bone scans. Bone scans detect fractures, cancer, and other bone abnormalities and require an injection before the test.

Osteoporosis is a severe condition that should be addressed. Understanding the risks involved and how to reduce your chances of developing osteoporosis is essential. By doing so, you can take the necessary steps toward prevention and early detection.

Remember that you hold the power when it comes to your bone health.

Empowering yourself as a patient means accessing your medical records and working with your healthcare provider to make informed choices to take control of your bone health journey.

By being well-informed, you can advocate for your health, take charge of your well-being, and live a life free from the limitations of osteoporosis!

References