Simple suggestions to reducing the risk of osteoporosis

Osteoporosis is a bone-thinning disease that leads to increased bone fragility. Fragile bones increase your risk of having a fracture of the hip, spine, wrist, and ribs.

Dr. Carl Bartecchi and Dr. Robert Schrier in their book Living Healthier and Longer - What Works, What Doesn’t note that fractures due to weak bones are a major public health threat for 44 million Americans. About 68 percent of those at risk are women.

The causes of osteoporosis are not fully known, certain people are more likely to develop the disease than others. Risk factors include:

Being female.
Being older.
Being of a Caucasian or Asian race.
Having a small, thin frame.
Having a family history of osteoporosis.
Having menopause early in life.
Having an abnormal absence of menstrual periods.
Having diabetes.

Risk factors that can be changed include:

A low-calcium diet.
Smoking.
Drinking too much alcohol.
Not exercising, not moving around much.
Malabsorption of calcium.
Low testosterone levels in men.
Thyroid, adrenal, or pituitary gland disorders.
Kidney and liver disease and certain tumors.

An important and often overlooked risk factor is taking medications that can damage bone. Know the name of all of the medications you take, prescribed and over-the-counter; what they are for; and possible side effects/reactions. Tell your health care provider what medications you take including herbs and supplements. Ask about potential drug interactions.

Prevention and risk-reduction tips include:

Be aware of personal risk factors for osteoporosis Ð weighing less than 127 pounds; having already had a fracture because of weak bones; having a parent or sibling who has had a fracture because of weak bones; smoking or having smoked in the past.
Get enough calcium and vitamin D and K.
Exercise, especially weight bearing.
Stop smoking.
Check with your doctor/health care provider about medications you take that can cause osteoporosis.
Avoid getting too much vitamin A.
Limit how much alcohol you drink.
Avoid taking proton pump inhibitors such as Nexium, Prevacid, or Prilosec Ð taking these for more than 12 months can increase your risk for hip fractures.
Make your home a safe environment Ð reduce your chances of falling and having a fractured bone.
Know the status of your bone strength and fragility Ð bone density testing can diagnose osteoporosis.

Bone mineral density testing has been recommended for all women over the age of 65. Those younger than 65 should have a bone density test if they: have gone through menopause, have a family history of osteoporosis, have fractures, smoke, do not exercise, drink too much alcohol, take medicines like glucocorticoids and anticonvulsants, or have certain diseases that cause bone thinning.

Osteoporosis is often thought of as a “silent” disease. This is because bone loss can happen without any signs. By working on healthy living choices and reducing risky behaviors, it is possible to live healthier and longer.

For additional information, check out the internet web site: www.healthierlongerlife.org.

Pueblo West resident Jane Anne Hollandsworth is a retired nurse whose 30-year career was spent primarily in nursing education and public health.
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