Osteoporosis

Osteoporosis is a loss of bone mass and bone strength. It makes your bones weak and easier to break.

Signs & Symptoms

You don’t see or feel any changes taking place inside your bones. Often, the first sign is a fracture of a hip, wrist, or the spine. When signs occur they include:

• Gradual loss of height
• Rounding of the shoulders
• Stooped posture
• Sudden back pain

Risk Factors

• Females are 4 times more likely to develop osteoporosis than a man.
• Family history of osteoporosis or broken bones in adulthood.
• Not getting enough exercise, especially the type that bears weight, such as walking.
• You have been on bed rest a long time.
• Not enough calcium and vitamin D.
• You smoke and/or drink too much alcohol.
• You have taken some kinds of medicine for a long time. Examples are corticosteroids, antacids with aluminum, and proton pump inhibitors (for treating acid reflux).

Prevention

• Eat a balanced diet. Include good sources of calcium (low-fat dairy, including fortified plant-based versions), dark green leafy vegetables, broccoli, and sardines and salmon with bones. Good sources of vitamin D include fatty fish, fish oils and other fortified foods, such as milk.
• Every day, get 1,000-1,200 mg of calcium and 600-800 IU from the foods and beverages you consume.
• Quit if you smoke and avoid secondhand smoke.
• Take medications, as prescribed.
• If you have trouble getting enough calcium and vitamin D in your diet, talk with your healthcare provider about taking calcium and vitamin D supplements.
• Do weight-bearing exercise at least 3-4 times a week. Walk, dance, do step aerobics. (Follow exercise guidelines from your health care provider.)
• Avoid or limit alcohol to one drink a day (women and 65+) or two drinks a day (men).
• Get tested for osteoporosis as advised by your health care provider.