By Kathy Sinkin, RN, CDE
Since breaking my back and wrist from a fall this past winter, I thought it would be a good time to discuss osteoporosis. According to the National Osteoporosis Foundation, osteoporosis is a disease in which bones become more fragile and are more likely to break; you may get a fracture from such simple activities as sneezing, coughing, or bending over. Fractures commonly occur in the spine, wrist, and hip and can be debilitating.
We don’t usually think of bone as a living tissue but it is, it’s not just a solid structure that stays solid throughout our lives, bone is made up of many minerals including calcium and phosphorus. The fewer the minerals in your bones, the less dense your bones are which puts you at risk for osteoporosis. Bone is constantly breaking down and building up again and when we’re young our bodies make new bone faster than old bone is broken down. Usually after the age of 30 we start to lose more bone than we can make. Once women reach menopause, bone loss speeds up and this is when osteoporosis can appear (just think of Aunt Mary in her stooped-over position). But men can get it too.
Who’s at risk? Knowing what your risk is for osteoporosis is one of the first steps you can take to prevent it. Here are some of the factors that can increase your chances:
- Older age
- Gender (female)
- White or Asian race
- Family history of osteoporosis
- Low body weight and small frame size
- History of broken bones
- Tobacco use
- Heavy alcohol use
- Menopause
- Use of steroid medications
- Little or no physical activity
While there are medications on the market to treat osteoporosis, it’s also best to try and focus on trying to prevent it. A combination of diet, supplements and exercise can help your bones stay strong.
Calcium is very important for bone health. Sources include non-fat and low-fat milk and yogurt, low-fat cheeses, sardines and salmon. Soy products such as tofu, soy milk and green leafy vegetables such as broccoli and kale are also good sources of calcium. Calcium supplements are often needed especially for women.
Vitamin K seems to play a role in building bone mass and reducing fracture rates. You can get vitamin K from green leafy vegetables, fortified cereals, green peas and carrots. Vitamin D is necessary for calcium absorption. You can find it in egg yolks, tuna, sardines, salmon, fortified cereals and milk and supplements. Sunshine for 10-15 minutes a day is also an important source of Vitamin D.
Exercise is so important for many different reasons. Exercise strengthens bones and muscles. A combination of running, walking, biking, swimming, dancing and weight lifting are all activities that make you stronger. Of course before you start thinking about taking supplements and/or exercising you must discuss this with your health care provider. Smoking can increase fracture risk and slow healing, consumption of sodas and caffeine can leach calcium from the bone and alcohol affects calcium absorption.
So I encourage you to do what you can to protect your bones and know the risk factors for osteoporosis.
If you would like to see if you are at risk, the National Osteoporosis Foundation website has a questionnaire that you can take here. Your health care provider can also help you determine if you are at risk and if you should get a bone density test (DEXA scan). This is really the only way to determine if you have osteoporosis or have low bone density and is a just simple x-ray that can determine how dense your bones are.
Kathy Sinkin is a Registered Nurse and Certified Diabetes Educator with Cornell Cooperative Extension of Suffolk County’s Family Health and Wellness Program.