The More You Know

BONE DENSITY

"Osteoporosis is beatable and treatable IF you get yourself checked out. Do what you can - bone up on calcium, vitamin D and exercise. Talk with your healthcare provider about keeping your bones strong." -Dr. Nancy Snyderman, NBC News

The Importance of Strong Bones

The adult human has more than 200 bones. Bones hold up the body and along with muscles, keep it moving. The skeleton is the framework of the body, supporting the softer tissues and providing points of attachment for most skeletal muscles. Research has shown that building healthy bones during childhood plays a big role in preventing people from having bone diseases, like osteoporosis, during adulthood.

What is Osteoporosis?

Osteoporosis, or porous bone, is a disease characterized by low bone mass and structural deterioration of bone tissue, leading to bone weakness and an increased risk of fractures. If not prevented or left untreated, osteoporosis can progress painlessly until a bone breaks. These broken bones, also known as fractures, occur typically in the hip, spine and wrist, but any bone may be affected.

Osteoporosis is a major public health threat for 44 million Americans, and 68 percent of women. In the United States, 10 million individuals already have been diagnosed with osteoporosis, and 34 million more have low bone mass, placing them at increased risk for the disease. While women are four times more likely than men to develop the disease, men also suffer from osteoporosis.

Are You at Risk?

Certain risk factors are linked to the development of osteoporosis and contribute to an individual's likelihood of developing the disease.

• Calcium and vitamin D intake: A lifetime diet low in calcium and vitamin D makes you more prone to bone loss
• Alcohol intake: Excessive consumption of alcohol increases the risk of bone loss and fractures
• Lifestyle: An inactive lifestyle or extended bed rest tends to weaken bones
• Cigarette smoking: Smoking is bad for bones as well as the heart and lungs
• Certain health conditions or treatments: Certain health conditions, such as rheumatoid arthritis, or medical treatments, such as breast or prostate cancer treatments, can cause bone loss.

A bone mineral density (BMD) test can tell if you have osteoporosis or low bone density. Age 50 or at menopause is a good time to talk to your healthcare provider about your risk for osteoporosis and other conditions that tend to occur more in later life. Click here to find out about getting screened.

The Way to Stronger Bones

Don't wait for a fracture to occur-ask your healthcare provider about getting an osteoporosis screening. To keep bones strong, make sure you get enough calcium in your diet. Americans consume far less calcium than they need, and an inadequate supply of calcium over a lifetime contributes to the development of osteoporosis. Many published studies show that low calcium intake appears to be associated with low bone mass, rapid bone loss and high fracture rates. Food sources of calcium include low-fat dairy products, such as milk, yogurt, cheese, ice cream and dark green, leafy vegetables.

Vitamin D also plays an important role in calcium absorption and bone health. Food sources of vitamin D include egg yolks, saltwater fish and liver, but vitamin D can also be obtained by getting about 15 minutes of sunlight each day.

People who are bedridden, inactive or do not exercise are at high risk of osteoporosis. Certain kinds of regular exercise and physical activities can help keep your bones strong and help improve balance to prevent falls.

Preventing Broken Bones

Preventing falls is a special concern for men and women with osteoporosis. Falls can increase the likelihood of fracturing a bone in the hip, wrist, spine or other part of the skeleton. It is important that individuals with osteoporosis be aware of any physical changes that affect their balance, and that they discuss these changes with their health care provider. Here are some tips to help eliminate the environmental factors that lead to falls.

• Walk on grass when sidewalks are slippery
• Be careful on highly polished floors that become slick and dangerous when wet
• Keep rooms free of clutter, especially on floors
• Be sure stairwells are not dark and that stairs have handrails on both sides
• Keep a flashlight with fresh batteries beside your bed
• Avoid walking in socks, stockings, or slippers
• Keep floor surfaces smooth but not slippery

To Know More...

National Osteoporosis Foundation
www.nof.org