Strong Bones for Life: Preventing Osteoporosis and Promoting Bone Health

People tend to think that bones are static and never change, but the truth is that bones are in constant flux, you have become 5-6 feet tall from a 7-ounce baby because every part of your body has a tendency to change.

 The specialized cells in your body are busy destroying old bits of bone and replacing them with new bone. Most people reach their peak bone mass around age 30. After that, bone remodeling continues, but you lose slightly more bone mass than you gain. Unfortunately, as people age, they often lose bone more quickly than they can replace it, so their bones can become porous and brittle 

If left unchecked, this bone loss can lead to a disorder called osteoporosis, defined as reduced bone mass and poor bone quality, hence higher chances of having fractures with even the mildest jerk or a minor fall.

Each year in the United States, osteoporosis leads to approximately 2.0 million fractures, including 

●550,000 fractures of the vertebrae, the bones in the spine

●300,000 hip fractures

●400,000 wrist fractures

●810,000 fractures of other parts of the body

How to Self-Diagnose Osteoporosis or Health of Bones 

As osteoporosis is often referred to as a "silent disease" because it typically does not have noticeable symptoms until a fracture occurs, it can be challenging to self-diagnose the condition based on symptoms alone.

However, if you have any of the following signs or risk factors, it is advisable to consult with a healthcare professional for a proper evaluation:

Fragility Fractures: If you experience a fracture from a minor fall or daily activities, such as a wrist fracture from a simple slip or a vertebral compression fracture from bending or lifting, it could indicate weakened bones and the possibility of osteoporosis.

Loss of Height: Gradual loss of height over time can be a result of vertebral fractures caused by osteoporosis. Noticeable changes in posture or the appearance of a stooped posture (kyphosis) may also indicate vertebral fractures.

Back Pain: Chronic or acute back pain, particularly in the mid-back or lower back, could be a symptom of vertebral fractures associated with osteoporosis.

Other Risk Factors: Consider your risk factors for osteoporosis, such as being a postmenopausal woman, having a family history of osteoporosis or fractures, having a personal history of fractures, being of advanced age, having a small body frame,  having certain medical conditions (e.g., rheumatoid arthritis, celiac disease), or having a sedentary lifestyle.

 How is Osteoporosis is diagnosed by doctors?

Bone density tests are used by doctors to measure  how strong the bones are. Healthcare providers use these tests to both screens for and diagnose osteoporosis. The tests are important because they can alert you to problems with your bones before you have a fracture.

If it turns out that you have osteoporosis or are at risk for it,  you can take steps to prevent fractures. 

Bone Mineral Density (BMD) Test: Dual-Energy X-ray Absorptiometry (DXA) is the most common test to measure BMD. It is a painless and non-invasive procedure that uses low-dose X-rays to measure the density of bones, typically in the hip and spine. The results are compared to the average peak bone density of young adults and presented as T-scores, indicating the deviation from normal values. A T-score of -1 or above is considered normal, between -1 and -2.5 indicates osteopenia (lower than normal bone density), and below -2.5 suggests osteoporosis.

FRAX Assessment: The Fracture Risk Assessment Tool (FRAX) estimates the 10-year probability of a major osteoporotic fracture or hip fracture. It considers various risk factors like age, sex, weight, height, previous fractures, family history, and other clinical factors. FRAX is often used in conjunction with BMD results to assess the overall fracture risk.

Medical History and Risk Factors: A healthcare professional will evaluate your medical history, including any history of fractures, family history of osteoporosis or fractures, medical conditions, medications, lifestyle factors (such as smoking or excessive alcohol consumption), and hormonal status (such as menopause in women). These factors contribute to assessing the risk of osteoporosis.

What can You do to keep your bones healthy?

Include plenty of calcium in your diet. For adults ages 19 to 50 and men ages 51 to 70, the Recommended Dietary Allowance (RDA) is 1,000 milligrams (mg) of calcium a day. The recommendation increases to 1,200 mg a day for women age 51 and older and for men age 71 and older.If you find it difficult to get enough calcium from your diet, ask your doctor about supplements.

Pay attention to vitamin D. Your body needs vitamin D to absorb calcium. For adults ages 19 to 70, the RDA of vitamin D is 600 international units (IUs) a day. The recommendation increases to 800 IUs a day for adults age 71 and older.If you're worried about getting enough vitamin D, ask your doctor about supplements.

Include physical activity in your daily routine. Weight-bearing exercises, such as walking, jogging, and climbing stairs, can help you build strong bones and slow bone loss.

Avoid substance abuse. Don't smoke. If you are a woman, avoid drinking more than one alcoholic drink each day. If you are a man, avoid drinking more than two alcoholic drinks a day.

Protecting your bone health is easier than you think. Understand how diet, physical activity and other lifestyle factors can affect your bone mass.

Recommended reading : Osteoporosis: Understanding the Prevalence and Impact on Women

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