Understanding Osteoporosis: Causes, Risk Factors, & Prevention
October 20 marks World Osteoporosis Day.
The day is all about making noise about a disease that silently weakens your bones over time. As you get older, your bones naturally become less dense, making them more susceptible to break. For people with osteoporosis, their bones lose density and mass to a greater degree and become especially prone to fractures. Osteoporosis can result in bone fractures from seemingly minor injuries, like “a minor fall, a bump, a sneeze, or a sudden movement’” according to the International Osteoporosis Foundation.
People with osteoporosis often do not know they have the disease until they’ve already broken a bone. That’s why it’s so important to stay informed about osteoporosis so you can take preventative action to protect your bone health.
At Ms. Medicine, we especially wanted to focus on this day, given that osteoporosis disproportionately affects women. Almost 20 percent of women aged 50 and over have the disease compared to 5 percent of men aged 50 and over.
With that being said, let’s get into what you need to know.
What causes osteoporosis?
Your body is continually breaking down and developing new bones. If this process is balanced, then your bones stay strong. However, osteoporosis develops when your body breaks down bone faster than it creates new bone.
There is no singular factor that causes bone loss. Instead, various risk factors that can increase one’s likelihood of developing osteoporosis.
What are the risk factors of osteoporosis?
Your sex, age, body size, race, family history, hormone levels, diet, medical conditions, medications, and lifestyle can all influence your risk of developing osteoporosis, according to the National Institute of Arthritis and Musculoskeletal and Skin Diseases. Here’s how these factors influence your likelihood of developing the disease:
· Sex: Both men and women are at risk of developing osteoporosis, but the chances are greater if you are a woman.
· Age: You can develop osteoporosis at any age, but your risk increases with age.
· Body Size: Men and women with small body frames are more likely to develop osteoporosis because they have less bone mass than large-boned men and women.
· Race: If you are white or of Asian descent, then you are more likely to develop osteoporosis than those of other races.
· Family History: You are more likely to develop osteoporosis if you have a parent or sibling with the disease.
· Hormone Levels: You are more likely to develop osteoporosis if you have too much or too little of certain hormones. Women with low levels of estrogen, men with low levels of testosterone, and people with high levels of thyroid hormone may be at increased risk of osteoporosis.
· Diet: Diets low in calcium, Vitamin D, and protein can increase your risk of osteoporosis.
· Medical Conditions: Certain medical conditions increase one’s chance of developing the disease. Examples of these medical conditions include Celiac disease, inflammatory bowel disease, rheumatoid arthritis, and cancer.
· Medications: Long-term use of certain medications, including but not limited to steroids and SSRIs, may make you more likely to develop the disease.
· Lifestyle: Certain lifestyle activities contribute to bone health. Regular exercise is essential for keeping bones healthy. Heavy drinking and smoking are both linked to an increased likelihood of developing osteoporosis.
Understanding these risk factors can help you determine a preventative treatment plan for osteoporosis.
How do you prevent osteoporosis and injuries from the disease?
The best method of treating osteoporosis is to prevent the disease from developing in the first place by building and maintaining healthy, strong bones throughout your life.
One way to prevent osteoporosis is to make sure you are getting enough calcium and vitamin D in your diet. Calcium is a mineral that keeps your bones strong and Vitamin D helps your body absorb calcium. The recommended amount of these nutrients varies by age and sex. You can find the recommended dose/day for different life-stage groups on the NIH website.
Another way to prevent osteoporosis is by engaging in regular exercise, which can strengthen bones and slow down bone loss. Different forms of exercise address different needs associated with osteoporosis. Strength-training exercises strengthen the bones in your arms and upper spine. Weight-bearing exercises strengthen the bones in the lower half of your body. Balance exercises can reduce your risk of falling. Reducing this risk is important because you are more likely to fracture a bone from falling if you have osteoporosis.
Many people do not realize they have osteoporosis until they’ve already broken a bone. To catch the disease before an injury occurs, make sure to visit a doctor who can diagnose osteoporosis during routine screening.
If you live with osteoporosis, you may be living in fear of breaking a bone—from something as common as sneezing. No one should have to live with that fear. If you are at risk of developing osteoporosis, talk to a Ms. Medicine provider about what you can do today to prevent developing the disease down the road.
