Osteoporosis: Avoiding Broken Bones

Osteoporosis is often called a silent disease because you can't see the gradual loss of bone tissue or density. The National Osteoporosis Foundation (NOF) estimates that 10 million Americans may have the disease and another 34 million are estimated to have low bone mass. In addition, NOF predicts that one in two women and one in four men over the age of 50 will suffer an osteoporosis-related fracture in her/his lifetime. Many of these people will not know they have a bone mass problem until they experience a wrist, vertebral, hip, or other fracture.

High Risk Factors for Osteoporosis
Certain factors increase your risk of developing osteoporosis. Among them are:

• Being female
• Thinness or being small-boned
• Growing older
• Absence of menstruation either due to early or normal menopause or conditions such as bulimia, anorexia, or excessive physical exercise
• Family history of osteoporosis
• Family and or/personal history of adult fractures
• An inactive lifestyle
• Lifestyle issues such as cigarette smoking or excessive use of alcohol
• Taking medications with bone damage as a potential side effect
• Low testosterone levels in men
• Being Caucasian or Asian

Preventing Osteoporosis or Low Bone Mass
You can protect your bones from deterioration. A good defense will include:

• A daily diet of 1200 mg. of calcium and between 400 and 800 IU of vitamin D
• A habit of weight-bearing exercise at least three times a week
• Having a bone mass density test to determine rate of bone loss as a baseline and possibly having follow-up tests to measure effects of treatment
• Following medication treatment plans as prescribed by your doctor

Preventing Falls
In addition to treating your bone density loss, you can also lower your risk of fractures simply by not falling down. Prevent falls by:

• Practicing balance exercises such as tai chi (get your doctor's ok first)
• Monitoring effects of medications such as blood pressure, heart, diuretic, muscle relaxant, or tranquilizer pills
• Being aware of depth perception problems associated with wearing bifocals or trifocals
• Wearing supportive, low-heeled shoes outside and inside the home
• Using a walker or cane when necessary
• Removing clutter from floors
• Modifying your home with grab bars, handrails, and proper flooring surfaces
• Using 100-watt bulbs or increasing lighting fixtures in your home

If You Do Fall
If you can't avoid a tumble, you can at least fall with the least impact. Protect yourself with these techniques:

• Avoid falling sideways or straight down
• Use your hand or other objects to break your fall; a wrist fracture is easier on you than a hip fracture
• Wear protective clothing

Your Best Defense
Finding out if you have this silent disease before you experience a fracture is your best defense. Then take steps to improve your bone health and minimize the risks in your environment.