15 Things You’re Doing That Put You at Risk for Osteoporosis
Sticks and stones are not the only things that can break bones. You have probably heard of osteoporosis–which literally means porous bone–A disorder that lowers bone strength and increases the risk of fracture.
But did you know that this "silent disease" can progress without symptoms and weaken your bones until a fracture occurs? And–scary to learn–Sometimes a fracture can occur without you even noticing. In fact, 2 out of 3 spinal fractures have no pain, making testing even more critical.
Here are the breaks: There are some unavoidable risk factors that increase the likelihood that you will develop osteoporosis. The good news is that many risk factors are actually within your sphere of influence. Read on to see if you have an increased risk of this disease and what you can do about it–like our super easy 2-minute tip.
Get stronger today by adding these 45 foods that fight osteoporosis to your normal routine.
Lady luck? Not as much. Osteoporosis is much more common in women than in men–In fact, of the 10 million Americans with osteoporosis, 8 million (yes, 80%!) Are women. Simple truth: If you are female, there is a risk of developing osteoporosis and fractures. Some sobering statistics: About every second woman over 50 breaks a bone due to osteoporosis–and the risk of a woman breaking her hip? Your risk is equal to the combined risk for breast, ovarian and uterine cancer!
There are a number of reasons why women are at a higher risk of developing osteoporosis. Most importantly, they have smaller, thinner bones than men–and when women reach menopause, estrogen decreases sharply, which can lead to bone loss. Prevention efforts should be directed at all women, especially if they have multiple risk factors.
Recommendation: The likelihood of developing osteoporosis increases as women reach menopause. So start early to stop bone loss. According to Harvard Medical School, your bone health can be most affected by consuming enough calcium and vitamin D to do bone-strengthening, stressful exercises such as walking, zumba, or skipping. Keep reading to get the best tips to help prevent osteoporosis.
While women are affected earlier and more often–20% of men are affected by osteoporosis. And here's the deal: if this is the case, the likelihood of breakage in males is higher and males mortality is much higher for such breakages than females. Despite these compelling figures, the NIH states that the majority of American men regard osteoporosis as a "gynecological disease." In men whose lifestyle puts them at increased risk (we see you as an alcoholic and a smoker)–more on this shortly), few see osteoporosis as a real threat to their mobility and independence.
Recommendation: The good news? In recent years, this problem of osteoporosis in men has been recognized as an important public health problem. Especially as the life expectancy continues to rise. As awareness grows, so too does the bony-chic health, such as a well-balanced diet, adequate vitamin D and smoking cessation.
As you get fitter and want to reduce your fall risk, spend some time in your fitness program for these 42 low-impact exercises that you will lose weight.
Vitamin D is essential for the maintenance of healthy bones, and it tells the cells in our gut to absorb calcium and phosphorus – two of the most important minerals for keeping our bones healthy. There is a good reason why vitamin D is known as "sun vitamin". This important vitamin is made when the cholesterol in your skin is exposed to sunlight. For this reason, it is important to maintain enough sunlight to maintain an optimal vitamin D level in your body. There is one simple solution to this risk factor: go outside. It is estimated that at least 40% of American adults have vitamin D deficiency–This increases the risk of osteoporosis across the board.
The most natural and efficient way for your body to make Vitamin D is to sunbathe on the skin. However, supplements can also be helpful. According to the Vitamin Council, vitamin D3 is the best form of vitamin D supplementation.
Recommendation: Do you want to maintain a healthy vitamin D level? It has been suggested by some vitamin D researchers that you maintain a good amount of skin (think of shorts and tank top or less …) for 5-30 minutes without sunscreen to maintain a healthy vitamin D level should be exposed to sunlight at least twice a week if you have a lighter skin; People with darker skin may need longer. Do not forget that prolonged sun exposure is not safe. Add these easy-to-find foods to your diet to take advantage of the health benefits of vitamin D without getting a painful sunburn.
If a fracture has occurred in one of your parents, especially a hip fracture, CDC suggests you should be diagnosed with osteoporosis sooner. Studies show that either your mother or your father had osteoporosis and you are probably affected by it. The fracture risk may be partly due to heredity. People whose parents had fractures in the past also appear to have lower bone mass, putting them at increased risk.
Recommendation: If you know that you have an increased risk of osteoporosis due to a family history of the disease–Your goal is to maintain strong bones as you get older. Make sure you have a balanced diet with plenty of milk, fish, fruits and vegetables. The goal is to get the nutrients you need from food. However, you may need to supplement your diet with multivitamins or dietary supplements. Talk to your doctor to find out what's right for you.
Ouch, you broke a bone! Only those who have had the pain of a fracture can understand how difficult it can be to recover. In addition to curing this broken bone, you and your doctor may also want to determine if this fracture is a symptom of osteoporosis. If you have this underlying bone disease, there is a higher risk of future fractures! And if you are over 50 years old–There is a very good chance that your fracture is related to osteoporosis.
Recommendation: If you have had broken bones in the past or have recently had a break, let yourself be tested! A bone mineral density test (BMD) is the best way to determine your bone health. A BMD test is painless (similar to an X-ray, but with much less radiation) and lasts only 15 minutes–and can detect osteoporosis, determine your risk for future fractures, and measure your response to osteoporosis treatment.
Osteoporosis fractures are a recognized major public health problem. Although this bone disease affects all races and ethnic groups, research indicates that you have a higher risk of osteoporosis if you are white or of Asian or Hispanic descent. The same is true if you have a small, thin frame–People with lighter, thinner bones are more susceptible to osteoporosis.
The highest fracture rates are found in white women, while rates are 50% lower in black women than in white women. Latino and Asian women are 25% lower in fracture rates than white women.
Despite lower hip fracture rates, the Journal of Osteoporosis writes: "Black women die more often after a hip fracture, have longer hospital stays, and are less likely to be outpatients when discharged from the hospital."
Recommendation: Despite advances in education, prevention, diagnosis and treatment–Osteoporosis remains a silent and undiagnosed disease for many women (and men)–especially for women in racial and ethnic minorities in the United States. If you believe that you are at risk of developing osteoporosis, make an appointment and talk to your doctor. The possibility of preventing this disease is great, especially with early intervention.
It's an old maxim: Hard drinking leads to weak bones. The doctors have long known that alcoholics are more likely to have broken bones and bone healing rates are slower. The scientists could not pinpoint the reason, but attributed the connection between the two reasons to several–from the poor or malnutrition among alcoholics to biochemical interactions between alcohol and hormones. High alcohol consumption can also inhibit normal bone formation by stressing your body's calcium supply–another case for the saying: less is more. If you consume alcohol, give the moderation the name of your game and drink max. 2 drinks a day.
Recommendation: And now some funny news–a gap between the bones is doing well! A study published in the journal Menopause found that one to two drinks a day can help reduce bone loss in women over 50 years of age.
An NIH study found that more than 1.7 million people were hospitalized in 2011 due to a fragility fracture. The direct cost of treating osteoporosis has been estimated at over $ 70 billion in the US. That's a lot of people and a lot of money. And that does not have to be that way. Strong evidence linking lack of physical activity and movement with osteoporosis, but the solution is simple–and cheap. Move your body.
Training transfers forces through the skeleton, generating mechanical signals, such as bone loading, that are detected by bone cells. In a healthy body, signals associated with strains trigger a cascade of biochemical reactions that increase bone turnover both locally and systemically–Yes, you guessed it, new bone formation! No wonder, then, that the National Osteoporosis Foundation, the International Osteoporosis Foundation and other agencies recommend weight training for the prevention of osteoporosis.
Recommendation: Dr. Cristina Matera, a specialist in Obstetrics, Gynecology and Reproductive Endocrinology and Infertility, has a two-minute exercise ritual that she recommends to the patients and that she performs herself: jumping rope every day for two minutes. Why? Studies suggest that the type of exercise you do is the most important factor in improving bone health. Jump rope ensures targeted bone loading–defined as "power-generating activities that stimulate a particular bone or region beyond the level of daily activity."
It is extremely important to eat a diet rich in calcium and vitamin D to prevent osteoporosis. Why? Because these nutrients work together to promote healthy bone growth and maintenance: Calcium is crucial for healthy bones, and Vitamin D helps your body absorb calcium effectively. The National Osteoporosis Foundation advises you to take the recommended daily amount of calcium that you first need from your diet, and to supplement it only as needed to compensate for any deficiencies. They provide a calcium calculation tool to estimate your daily dietary calcium intake.
If you are diagnosed with osteoporosis, be sure to work out a treatment plan with your doctor that includes a high calcium and vitamin diet, work experience, and potential medical treatment. Make sure you follow your plan and talk to your doctor before making any changes.
Recommendation: Dairy products may be the richest source of calcium, but a growing number of foods, such as orange juice, are now fortified with calcium. Fruits, vegetables and grains provide other important minerals for optimal bone health, such as magnesium and phosphorus. In this list of calcium-rich foods from the National Osteoporosis Foundation you'll find some new ideas that will help you to include more calcium in your diet.
Time does not stop for anyone. Or a woman. As we grow older, our bones naturally lose their density, making them weaker. This does not mean, however, that every elderly person suffers from osteoporosis. This means that your chances of getting this bone disease increase with age. Something you should keep in mind when making decisions about your lifestyle. Grow old with grain and grace–Go outside, move and eat well. Taking good care of yourself helps to prevent osteoporosis.
Recommendation: Older women and men who exercise regularly can lose fewer bones and even increase their bone mass. But not all exercises are the same here: weight exercises are the key. What is a burden? These are movements and activities that make your muscles (and bones) work against gravity–like walking, hiking, jogging. The Cleveland Clinic recommended 30 minutes of this type of workout every other day to keep your body healthy.
Menopause is characterized by a strong drop in estrogen–a female sex hormone that protects the bones. As the level of estrogen decreases, bones can lose their density and become susceptible to breakage. According to the Cleveland Clinic, there is a direct link between estrogen deficiency after menopause and the development of osteoporosis. Why is this happening? After menopause, bone resorption (or bone resorption) overtakes bone augmentation. And those who are menopausal before the age of 45 or who have a long history of low hormone levels are at even greater risk for this bone disease. The good news? You can take steps to prevent osteoporosis–and there are treatments that can successfully slow down bone loss if you are diagnosed with osteoporosis.
Recommendation: Hormone therapy is believed to help prevent or reduce bone loss leading to osteoporosis. It is often recommended for postmenopausal women who suffer from early menopause, have low bone mass per bone density test, and have other risk factors such as family history.
According to the Centers for Disease Control and Prevention, more than 16 million Americans are living with a disease caused by smoking, and one of them is osteoporosis. Studies identified as a risk factor for osteoporosis for the first time decades ago have shown a direct correlation between decreased bone density and tobacco use. However, a detailed analysis of the effects of cigarette smoking on bone health is more complicated than you think. Is the decrease in bone density due to smoking itself or other factors that are more common in smokers? People who smoke often drink more alcohol than non-smokers, are thinner, less physically active, and eat less healthily. Women who smoke also tend to get into menopause earlier than non-smokers. And all of these factors cause many who smoke for osteoporosis to smoke more outside their tobacco intake–Increase the effect. And to boot–Smoking has been shown to negatively impact bone healing after a fracture.
Recommendation: What should I do? Start by stopping. Smoking cessation can also help later in life to limit the bone loss associated with smoking. Visit BeTobaccoFree.org for a wealth of smoking cessation resources.
Taking certain medications, especially steroids–such as cortisone and prednisone, for the treatment of arthritis, asthma, lupus, multiple sclerosis and other disorders–can weaken bones and cause bone loss. Typically, you will need to use these medications for a long time, usually in high doses, so they pose a threat to bone health. Use over a short period of time is generally not a problem.
One has to keep in mind that medicine is often a cost-benefit analysis–no zero-sum game. When taking medications that affect bone health, remember that these may be essential to your well-being.
Recommendation: Do not interrupt treatment and do not change your dose without first talking to your doctor. If your medicines can cause bone loss, make sure you take the lowest possible dose as soon as possible to reduce the risk.
Do you remember what we said about female being? Sigh. Some women develop a temporary form of pregnancy-related osteoporosis during pregnancy. A baby in the uterus needs a lot of calcium to build his skeleton–and this need is greatest during the last trimester of pregnancy. If mom does not consume enough calcium, her baby gets her bones out of what it needs. Ouch! Osteoporosis associated with pregnancy is a rare condition in which bones break easily, generally in the spine, but sometimes in the hip, in the late third trimester, which can cause pain and disability. Scientists do not know exactly what causes this type of osteoporosis, but the good news is that it is extremely rare and almost always breaks off shortly after a woman's delivery.
Pregnant adolescents must be extra careful to maintain adequate calcium during pregnancy and lactation, as adolescent mothers still build their own total bone mass, as opposed to older women. A baby in the uterus can compete with its young mother's calcium needs to build its own bones, which can affect bone health across the board.
Recommendation: Pregnant or breastfeeding? It is important to consume enough calcium, vitamin D and adequate exercise to keep your bones healthy.
We did not joke about the lack of women's happiness. As with pregnancy, breastfeeding can sometimes lead to temporary bone loss. Studies show that women can lose 3 to 5% of their bone mass when breastfeeding–although they quickly restore it as soon as they wean. It is believed that this bone loss is due to the growing calcium needs of the developing baby, which is obtained from the bones of the mother, especially if she does not eat healthy and balanced. In addition, women may lose bone mass during breastfeeding because they do not produce as much estrogen, a hormone that protects the bones from a variety of other functions.
Recommendation: Good, all goes well: lost breasts usually recover within a few months after breastfeeding! If you are breastfeeding exclusively, ask your child's pediatrician how much calcium and vitamin D you should be given, and if it would be wise for you to give extra vitamin D to your baby.