Our bones quite literally support our entire bodies, so it goes without saying that in terms of taking care of ourselves, bone health should be a top priority. However, with our busy lives, it’s easy to miss out on essential vitamins and nutrients that support bone growth and function — and this can lead to a whole host of problems, including a condition called osteoporosis. Here’s what you need to know about osteoporosis and how to lower your risk for this condition!
How Osteoporosis Affects Bone Density
Osteoporosis is a disease characterized by decreased bone density and strength. This weakening of bones makes them more susceptible to fractures. People with osteoporosis have a lower total amount of bone tissue, leading to thinner bones and a more porous interior. (Imagine a bone as a honeycomb. In a healthy bone, the honeycomb structure is dense and strong. In a bone with osteoporosis, the honeycomb becomes more open, making it weaker and more brittle.)
These changes in bone structure reduce the bone’s structural integrity and make it more brittle. Common areas affected by osteoporosis include the hips, wrists, and spine.
Risk Factors for Osteoporosis
Anyone can develop osteoporosis, but certain individuals are at a more increased risk compared to others. Age is a significant factor, as peak bone mass naturally declines over time. Sex chromosomes also play a role. On average, people who are assigned female at birth tend to have lower bone density, especially after menopause, which makes them more susceptible to osteoporosis due to hormonal changes.
Lifestyle factors, such as calcium and vitamin D deficiency, physical inactivity, smoking, and excessive alcohol consumption, can also contribute to bone loss. Additionally, certain medical conditions, like bone formation complications, hormonal disorders, rheumatoid arthritis, liver disease, and inflammatory bowel diseases (IBD) can increase your risk. Some conditions don’t directly lead to osteoporosis, but the side effects of treatment medications can increase your risk — namely prostate cancer and breast cancer. Finally, family history plays a role as well, as individuals whose relatives have severe osteoporosis are more likely to develop it.
One way to determine if you have a high risk of developing osteoporosis is through bone density testing. Bone density testing is a diagnostic tool used to measure the mineral content of bones. There are two main types of bone density tests:
- Dual-energy X-ray absorptiometry (DXA): This is the most common and accurate method of measuring bone density. It uses low-dose X-rays to scan the spine and hip.
- Quantitative ultrasound (QUS): This test uses sound waves to measure bone density in the heel. It is less accurate than DXA but can be a useful screening tool.
If you are concerned about your risk of osteoporosis, it’s important to talk to your healthcare provider about bone density testing. They can help determine if you need this test and interpret the results. They can also test for and treat existing bone fractures that may be caused by undiagnosed osteoporosis, such as vertebral fractures (spinal fractures), hip fractures, and complications associated with arthritis.
Ways to Prevent Osteoporosis & Improve Bone Mineral Density
Adopt a Healthy Diet
If you aren’t meeting your dietary calcium intake, you may be increasing your risk of osteoporosis. Add plenty of vitamin D and calcium-rich foods to your diet to encourage healthy bone growth. Calcium, which can naturally increase bone density, can be found in dairy products, leafy greens, fortified foods, and fish. Vitamin D, which helps the body absorb calcium, is naturally produced when exposed to sunlight and can also be obtained through certain foods such as fatty fish, egg yolks, and mushrooms.
Get Outside (or Take Vitamin D Supplements)
Sunlight exposure is the primary way our bodies produce vitamin D. Spending a short amount of time in the sun each day can help meet your vitamin D needs. However, if you can’t get enough natural vitamin D due to limited outdoor exposure or certain skin conditions, supplements can be a helpful option. Consult with a healthcare professional to determine if vitamin D supplements are right for you and to discuss the appropriate dosage.
Exercise Regularly
Research shows that men and women who remain active can significantly lower their chances of developing osteoporosis. For maximum benefits, focus on incorporating muscle-strengthening, weight-bearing exercises like walking, running, dancing, or strength training into your daily routine. Engaging in weight-bearing exercise helps stimulate healthy bone growth and increase bone strength, making your skeleton stronger and more resilient. Plus, regular exercise increases balance and muscle mass, which reduces fracture risk by helping prevent falls.
Seek Out Osteoporosis Medications
Osteoporosis medicines are available in many forms. However, your healthcare provider may have to officially diagnose osteoporosis for these medications to be covered by your insurance. They will assess your bone mass and density, (typically with a bone density test), discuss risk factors, and evaluate your medical history to determine if treatment is necessary. Once you have a diagnosis, your doctor can prescribe the appropriate osteoporosis medication, which may include oral pills, injections, or nasal sprays. There are several types available, each with its own benefits and potential side effects:
- Bisphosphonates: These are the most commonly prescribed type of osteoporosis medication, used for everything from mild to rapid bone loss. They work by slowing down bone breakdown.
- Hormone Replacement Therapy (HRT): Hormone replacement therapy, also called HRT or estrogen therapy, can be an osteoporosis treatment option for both post and pre-menopausal individuals, since increasing estrogen levels can help reduce bone loss.
- Selective Estrogen Receptor Modulators (SERMs): These osteoporosis prevention
medications mimic the effects of estrogen on bone cells and bone tissue, helping maintain bone density without affecting other parts of the body.
- Monoclonal Antibodies: These drugs are injected and can help prevent bone loss by targeting specific proteins that break down healthy bones.
Side effects of osteoporosis medications do exist. For example, osteonecrosis of the jaw is a specific type of bone death that can occur in people taking certain medications for osteoporosis. It’s important to discuss the potential risks and benefits of each medication with your doctor. They will weigh these factors against your individual needs and medical history to determine the best course of action.
Boost Your Bone Health Today!
Whether you’re trying to treat osteoporosis or are simply worried about the possibility of low bone density in the future, there are no downsides to strengthening your bones. At Nirvana Healthcare, our general and geriatric medicine specialists are here to help you reduce your risk of — or manage — osteoporosis. We have multiple locations in East Orange and Newark, NJ, including Roseville Medical Society, Metropolitan Medical Group, Salerno Medical Associates, North Ward Medical Arts, and our CHOP/SHOP, so don’t wait to make an appointment today. Don’t forget — stronger bones mean a stronger you!
Our bones quite literally support our entire bodies, so it goes without saying that in terms of taking care of ourselves, bone health should be a top priority. However, with our busy lives, it’s easy to miss out on essential vitamins and nutrients that support bone growth and function — and this can lead to a whole host of problems, including a condition called osteoporosis. Here’s what you need to know about osteoporosis and how to lower your risk for this condition!
How Osteoporosis Affects Bone Density
Osteoporosis is a disease characterized by decreased bone density and strength. This weakening of bones makes them more susceptible to fractures. People with osteoporosis have a lower total amount of bone tissue, leading to thinner bones and a more porous interior. (Imagine a bone as a honeycomb. In a healthy bone, the honeycomb structure is dense and strong. In a bone with osteoporosis, the honeycomb becomes more open, making it weaker and more brittle.)
These changes in bone structure reduce the bone’s structural integrity and make it more brittle. Common areas affected by osteoporosis include the hips, wrists, and spine.
Risk Factors for Osteoporosis
Anyone can develop osteoporosis, but certain individuals are at a more increased risk compared to others. Age is a significant factor, as peak bone mass naturally declines over time. Sex chromosomes also play a role. On average, people who are assigned female at birth tend to have lower bone density, especially after menopause, which makes them more susceptible to osteoporosis due to hormonal changes.
Lifestyle factors, such as calcium and vitamin D deficiency, physical inactivity, smoking, and excessive alcohol consumption, can also contribute to bone loss. Additionally, certain medical conditions, like bone formation complications, hormonal disorders, rheumatoid arthritis, liver disease, and inflammatory bowel diseases (IBD) can increase your risk. Some conditions don’t directly lead to osteoporosis, but the side effects of treatment medications can increase your risk — namely prostate cancer and breast cancer. Finally, family history plays a role as well, as individuals whose relatives have severe osteoporosis are more likely to develop it.
One way to determine if you have a high risk of developing osteoporosis is through bone density testing. Bone density testing is a diagnostic tool used to measure the mineral content of bones. There are two main types of bone density tests:
- Dual-energy X-ray absorptiometry (DXA): This is the most common and accurate method of measuring bone density. It uses low-dose X-rays to scan the spine and hip.
- Quantitative ultrasound (QUS): This test uses sound waves to measure bone density in the heel. It is less accurate than DXA but can be a useful screening tool.
If you are concerned about your risk of osteoporosis, it’s important to talk to your healthcare provider about bone density testing. They can help determine if you need this test and interpret the results. They can also test for and treat existing bone fractures that may be caused by undiagnosed osteoporosis, such as vertebral fractures (spinal fractures), hip fractures, and complications associated with arthritis.
Ways to Prevent Osteoporosis & Improve Bone Mineral Density
Adopt a Healthy Diet
If you aren’t meeting your dietary calcium intake, you may be increasing your risk of osteoporosis. Add plenty of vitamin D and calcium-rich foods to your diet to encourage healthy bone growth. Calcium, which can naturally increase bone density, can be found in dairy products, leafy greens, fortified foods, and fish. Vitamin D, which helps the body absorb calcium, is naturally produced when exposed to sunlight and can also be obtained through certain foods such as fatty fish, egg yolks, and mushrooms.
Get Outside (or Take Vitamin D Supplements)
Sunlight exposure is the primary way our bodies produce vitamin D. Spending a short amount of time in the sun each day can help meet your vitamin D needs. However, if you can’t get enough natural vitamin D due to limited outdoor exposure or certain skin conditions, supplements can be a helpful option. Consult with a healthcare professional to determine if vitamin D supplements are right for you and to discuss the appropriate dosage.
Exercise Regularly
Research shows that men and women who remain active can significantly lower their chances of developing osteoporosis. For maximum benefits, focus on incorporating muscle-strengthening, weight-bearing exercises like walking, running, dancing, or strength training into your daily routine. Engaging in weight-bearing exercise helps stimulate healthy bone growth and increase bone strength, making your skeleton stronger and more resilient. Plus, regular exercise increases balance and muscle mass, which reduces fracture risk by helping prevent falls.
Seek Out Osteoporosis Medications
Osteoporosis medicines are available in many forms. However, your healthcare provider may have to officially diagnose osteoporosis for these medications to be covered by your insurance. They will assess your bone mass and density, (typically with a bone density test), discuss risk factors, and evaluate your medical history to determine if treatment is necessary. Once you have a diagnosis, your doctor can prescribe the appropriate osteoporosis medication, which may include oral pills, injections, or nasal sprays. There are several types available, each with its own benefits and potential side effects:
- Bisphosphonates: These are the most commonly prescribed type of osteoporosis medication, used for everything from mild to rapid bone loss. They work by slowing down bone breakdown.
- Hormone Replacement Therapy (HRT): Hormone replacement therapy, also called HRT or estrogen therapy, can be an osteoporosis treatment option for both post and pre-menopausal individuals, since increasing estrogen levels can help reduce bone loss.
- Selective Estrogen Receptor Modulators (SERMs): These osteoporosis prevention
medications mimic the effects of estrogen on bone cells and bone tissue, helping maintain bone density without affecting other parts of the body.
- Monoclonal Antibodies: These drugs are injected and can help prevent bone loss by targeting specific proteins that break down healthy bones.
Side effects of osteoporosis medications do exist. For example, osteonecrosis of the jaw is a specific type of bone death that can occur in people taking certain medications for osteoporosis. It’s important to discuss the potential risks and benefits of each medication with your doctor. They will weigh these factors against your individual needs and medical history to determine the best course of action.
Boost Your Bone Health Today!
Whether you’re trying to treat osteoporosis or are simply worried about the possibility of low bone density in the future, there are no downsides to strengthening your bones. At Nirvana Healthcare, our general and geriatric medicine specialists are here to help you reduce your risk of — or manage — osteoporosis. We have multiple locations in East Orange and Newark, NJ, including Roseville Medical Society, Metropolitan Medical Group, Salerno Medical Associates, North Ward Medical Arts, and our CHOP/SHOP, so don’t wait to make an appointment today. Don’t forget — stronger bones mean a stronger you!
