World Osteoporosis Day: How to Manage Bone Health at Any Age

Healthy bones are usually strong enough to withstand life’s daily bumps and tumbles. But when someone has osteoporosis, their bones become brittle and weak. In severe cases, something as minor as falling down, bumping into a table, or even sneezing can cause a fracture. These breaks can cause long-term pain and disability, especially in older people.

Even though you may think of your bones as solid and permanent, it’s good to remember that they’re actually made of living tissues. Just like your hair and your skin, old bone cells are constantly breaking down and being replaced by new ones. But with osteoporosis, new bone material doesn’t grow back fast enough, and bones become more and more hollow and porous. While anyone can get osteoporosis, post-menopausal women are at the highest risk.

Fortunately, there are things you can do to protect yourself. October 20 has been designated World Osteoporosis Day, to raise awareness about this condition and share information about managing bone health. Here’s what you can do to keep your bones healthy and strong for years to come.

Load Up on Calcium:

Most people know that calcium (along with Vitamin D) is an essential nutrient for building healthy bones, but the amount you need can change throughout your life. Look up the recommended daily allowance of calcium for your gender and age group, and track your diet for a few days to make sure you’re getting enough.

Milk, cheese, and yogurt are some of the most abundant sources of dietary calcium, but they’re not the only option. Whether you’re vegan or lactose intolerant, there are plenty of non-dairy foods rich in calcium. Meat eaters can try sardines, salmon, and other fish with soft bones. For plant-based alternatives, dig into dark green, leafy vegetables like kale, chard, and broccoli; tofu or soy milk; beans, chickpeas, and legumes; nuts, especially almonds; ancient grains like amaranth and teff; and seeds like sesame seeds, chia, and flax.

Plenty of foods like bread, cereal, and orange juice are fortified with calcium; check labels to find out how much you’re getting. Finally, if you’re finding it hard to get enough calcium in your diet, you can try a calcium supplement. Since your body absorbs calcium most efficiently in doses under 500 mg, if you’re taking a larger amount, split it between morning and evening doses.

Get Stronger:

If your gym routine is heavy on the cardio, give strength training a try. Lifting weights or performing resistance exercises can help prevent bone loss, and some studies have shown that strength training has even increased bone density over time. Building muscle also improves balance and coordination, which can help prevent falls that lead to osteoporosis-related fractures. For people who haven’t yet been diagnosed with osteoporosis, high-impact, weight-bearing exercises — like running, stair-climbing, or sports like tennis or basketball — can help you build bone, making your bones denser and more resistant to future thinning.

Ditch the Cigarettes:

As if you needed one more reason to quit, smoking is linked with an increased risk of osteoporosis. It’s not clear if tobacco affects bone density directly, or if it’s the health issues associated with smoking that causes problems — smokers may be less physically active, for example, and women who smoke are more likely to have early menopause, which is a risk factor for osteoporosis. Having too much to drink can also damage your bones. Excessive amounts of alcohol can disrupt the balance of calcium in your body, and also interferes with the body’s production of vitamin D. Drinking can also affect your balance, which is one reason why people with alcoholism are more likely to fall, and alcoholism is associated with an increased risk of broken bones, including hip fractures.

Talk to Your Doc:

While there’s a lot you can do to keep your bones healthy on your own, it’s important to bring your health care provider into the conversation, especially if you think you may be at higher risk of a problem. Your doctor can order a simple X-ray called a bone mineral density test to get a picture of how strong your bones are and whether you’re at risk of fractures. Regular tests are recommended for women after menopause since low levels of estrogen can contribute to osteoporosis.

In some cases, your doctor may find that diet and exercise are not enough to prevent bone loss. If you’re at high risk for osteoporosis, medication may be recommended to help keep your bones strong and protect you from fractures. You can use the RxSaver to search for discounted coupons on osteoporosis medications at nearby pharmacies.

Whether they’re helping us swing a tennis racket, or absorbing the impact as we run to catch a bus, our bones do a lot of heavy lifting. Osteoporosis can increase the risk of fractures as people get older, but by eating a bone-building diet and taking the time to get the right exercise, there are things you can do to keep your bones healthy and strong.