Bone is living tissue. Each day, the body builds and breaks down bone. With osteoporosis new bone is not built as fast. As a result, bones become thinner and more fragile. Thin and fragile bones can break more easily. Fractures or breaks in the hip, spine and wrist are most common. Osteoporosis is most common among older women, but can occur in men. It is not always evident when bones become thin and fragile. Often a fracture is the first hint. You may also notice that you are shorter or have back pain. There are several risk factors for developing osteoporosis.

WHAT WE CAN’T CHANGE

• Gender - women tend to have smaller bones. Women lose bone because of the hormone changes that occur with menopause.
• Age - bones become thinner with age.
• Ethnicity - Caucasian and Asian women are at the highest risk African American and Hispanic women are also at risk.
• Size - women with small thin bodies are at risk.
• Family history - a family history of puts you at risk

WHAT WE CAN CHANGE

• Diet - not getting enough Calcium can increase your risk. Vitamin D helps your body to absorb Calcium. Eat a balanced and healthy diet. Consider foods that are rich in calcium -- low-fat milk, yogurt and cheeses; dark green leafy vegetables; sardines, salmon with bones; tofu; almonds. Look for calcium fortified juices and cereals. Talk with your health care team about how much calcium you need. Vitamin D helps your body to absorb calcium. You can get Vitamin D from sunlight and food. You need about 10–15 minutes of sunlight to your hands, arms or face 2–3 times a week. Vitamin D is found in certain kinds of fish such as herring, salmon and tuna. Most milk contains vitamin D.
• Physical Activity - being inactive or staying in bed for long periods of time can increase your risk. Bones become stronger with exercise. Weight-bearing activities like walking, jogging, playing tennis and dancing help to build strong bones. Activities that add strength and balance can help you to avoid falling and breaking a bone. Whatever activities you do, remember to use good posture and body mechanics. You want to avoid activities that involve twisting your spine.
• Smoking - increases your risk. Smoking can interfere with the absorption of calcium. Also, women who smoke have lower levels of estrogen and this can cause bones to thin.
• Drinking alcohol - increases your risk. Alcohol makes it harder for your body to use calcium. Drinking alcohol can put you at risk for falling.
• Medicines - certain medicines can increase bone loss. Talk to your health care team about the medicines you are taking. Some medications can cause bone loss. Talk to your health care team and let them know about all of the medicines you are taking. This includes over-the-counter and herbal supplements. Do not stop taking medicines on your own. Make your home safe - prevent falls. Some things to consider include:
  • keeping rooms well lit and using a night light
  • keeping floors clear from clutter
  • removing throw rugs
  • wearing rubber-soled and low heeled shoes
  • using a cane or walker if walking is unsteady
  • wearing your glasses
  • using a rubber mat or tub installing grab bars in bath/shower

Women 65 or older should talk with your health care team about being screened for osteoporosis. Talk with your health care team about the risks and benefits of taking medicines to prevent or treat bone loss. Learn all you can about preventing further bone loss.

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