Bone density is often misunderstood but becomes an important issue as we get older. If bones become chronically weak and less dense, this condition is known as osteoporosis. It puts people at high risk of fractures from even minor accidents. While exercising helps improve bone density, it’s not enough on its own to prevent osteoporosis.
We generally know more about our muscles than our bones. Bones are actually living tissue that are continuously broken down and rebuilt every day. When we are young, this process happens quickly. Without any outside factors, our bone density starts to decrease naturally after our 20s, as bones rebuild more slowly. By age 40, many of us are at risk of osteoporosis.
Risk Factors
Several factors increase the risk of osteoporosis. In men, testosterone levels drop about 1% each year starting around age 40. For women, the risk is higher after menopause due to lower estrogen levels. In fact, postmenopausal women, especially those of Asian or Caucasian descent, are at the highest risk.
In addition to hormonal changes, other risk factors include family history. If a parent or sibling has osteoporosis, your risk is higher too. People with smaller body frames are also more prone to osteoporosis.
Certain medical conditions can lead to weak bones, regardless of your genetics. Along with hormonal issues, problems with the thyroid or other glands can reduce bone mass.
Lifestyle choices play a big role as well. A diet low in calcium can speed up osteoporosis. Eating disorders or insufficient food intake also increase risk. People who’ve had transplants or weight loss surgery, and those who take high doses of steroids or certain other drugs, are also more likely to experience weak bones.
To prevent osteoporosis, maintain a healthy, smoke-free lifestyle with a balanced diet and limited alcohol. Regular physical activity, especially if you have a sedentary job, is crucial. Make it a point to walk or exercise daily.
Osteoporosis Statistics
In the US, there are 1.5 million fractures due to osteoporosis every year, costing around $14 billion annually. These include 700,000 vertebral fractures, 300,000 hip fractures, and 250,000 wrist fractures.
About 10 million Americans already have osteoporosis, and another 34 million have low bone density. Half of American women over age 50 have had fractures due to low bone density, and 25% of men in the same age group have experienced similar issues. Although osteoporosis is more common after age 40, low bone density can occur at any age.
If you’re concerned, ask your doctor for a bone density test. They can evaluate your bone health and suggest treatments to strengthen your bones.
Conclusion
Your diet plays a big role in your bone health. Eat wisely, understand the nutritional value of your food, and involve activities like walking and resistance training in your routine. These steps can significantly reduce your risk of osteoporosis.