Osteoporosis means “porous bone” which means it causes bones to gradually thin and weaken without
you noticing. Viewed under a microscope, healthy bone looks like a honeycomb. When osteoporosis
occurs, the holes and spaces in the honeycomb are significantly larger than in healthy bones.
According to recent statistics from the
International Osteoporosis Foundation,
worldwide, 1 in 3 women over the age of 50
years and 1 in 5 men will experience
osteoporotic fractures in their lifetime.
Osteoporosis is responsible for two million
broken bones and $19 billion in related costs
every year. By 2025, experts predict that
osteoporosis will be responsible for
approximately three million fractures and
$25.3 billion in costs annually.
Osteoporotic bones are bones that have lost
density or mass and contain abnormal tissue
structure. As bones become less dense, they
weaken and are more susceptible to
damage. If you’re aged 50 years or above
and have broken a bone, ask your doctor or
healthcare provider about a bone density
test.
Risk factors
Certain risk factors are linked to the development of osteoporosis and can contribute to an individual’s
likelihood of developing the disease. Many people with osteoporosis have several risk factors, however,
others who develop the disease have no known risk factors. Some risk factors cannot be changed, but
there are some that you can change.
Risk factors you cannot change:
● Sex. Your chances of developing osteoporosis are greater if you are a woman. Women have less
bone tissue and lose bone faster than men because of the changes that happen with
menopause.
● Age. The older you are, the greater your risk of osteoporosis. Your bones become thinner and
weaker as you age.
● Body size. Small, thin-boned women are at greater risk.
● Ethnicity. White and Asian women are at highest risk. African American and Hispanic women
have a lower but significant risk.
● Family history. Fracture risk may be due, in part, to heredity. People whose parents have a
history of fractures also seem to have reduced bone mass and may be at risk for fractures.
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Risk factors you can change:
● Sex hormones. Abnormal absence of menstrual periods (amenorrhea), low estrogen level
(menopause), and low testosterone level in men can bring on osteoporosis.
● Anorexia nervosa. Characterized by an irrational fear of weight gain, this eating disorder
increases your risk for osteoporosis.
● Calcium and vitamin D intake. A lifetime diet low in calcium and vitamin D makes you more prone
to bone loss.
● Medication use. Long-term use of certain medications, such as glucocorticoids and some
anticonvulsants can lead to loss of bone density and fractures.
● Lifestyle. An inactive lifestyle or extended bed rest tends to weaken bones.
● Cigarette smoking. Smoking is bad for bones as well as the heart and lungs.
● Alcohol intake. Excessive consumption of alcohol increases the risk of bone loss and fractures.
The food you eat can heavily impact your bones.
Having a health conscious attitude towards foods
that are rich in calcium, vitamin D and other
nutrients that are important for your bone and
overall health will help you make healthier and
smarter food choices every day.
Eat a well-balanced diet with plenty of dairy, fish,
fruits and vegetables, to be able to obtain enough
of the nutrients you need every day, but if you’re
not getting the recommended amount from food
alone, you may need to complement your diet by
taking multivitamins or supplements.
Below are some examples of foods that can increase bone health:
FOOD NUTRIENT
Dairy products such as low-fat and non-fat milk, yogurt and cheese Calcium. Some dairy
products are fortified with
Vitamin D.
Fish
Canned sardines and salmon (with bones) Calcium
Fatty varieties such as salmon, mackerel, tuna and sardines Vitamin D
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Fruits and vegetables
Collard greens, turnip greens, kale, okra, Chinese cabbage, dandelion
greens, mustard greens and broccoli.
Calcium
Spinach, beet greens, okra, tomato products, artichokes, plantains,
potatoes, sweet potatoes, collard greens and raisins.
Magnesium
Tomato products, raisins, potatoes, spinach, sweet potatoes, papaya,
oranges, orange juice, bananas, plantains and prunes.
Potassium
Red peppers, green peppers, oranges, grapefruits, broccoli,
strawberries, brussels sprouts, papaya and pineapples.
Vitamin C
Dark green leafy vegetables such as kale, collard greens, spinach,
mustard greens, turnip greens and brussel sprouts.
Vitamin K
Fortified Foods
Calcium and vitamin D are sometimes added to certain brands of
juices, breakfast foods, soy milk, rice milk, cereals, snacks and
breads.
Calcium, Vitamin D
Prevention
There are several factors in order to achieve optimal peak bone mass while continuing to build new bone
tissue as you age.
Calcium: An inadequate supply of calcium over a lifetime can contribute to the development of
osteoporosis. Published studies show that low calcium intake is associated with low bone mass, rapid
bone loss, and high fracture rates. Food sources of calcium include low-fat dairy products, such as milk,
yogurt, cheese, and ice cream; dark green, leafy vegetables, such as broccoli, collard greens and
spinach; sardines and salmon with bones; tofu; almonds; and foods fortified with calcium, such as
orange juice, cereals, and breads.
The body’s demand for calcium is greater during childhood and adolescence, when the skeleton is
growing rapidly, and during pregnancy and breastfeeding. Postmenopausal women and older men also
need to consume more calcium. As you age, your body becomes less efficient at absorbing calcium and
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other nutrients. Older adults are also more likely to have chronic medical problems and to use
medications that may impair calcium absorption.
Vitamin D: Vitamin D plays an important role in calcium absorption and bone health. Food sources of
vitamin D include egg yolks, saltwater fish, and liver. We are able to obtain enough vitamin D naturally;
however, studies show that vitamin D production decreases in older adults, in people who are
housebound, and for people in general during the winter. Adults should have vitamin D intakes of 600 IU
(International Units) daily up to age 70. Men and women over age 70 should increase their uptake to 800
IU daily.
Exercise: Like muscle, bone is living tissue that responds to exercise by becoming stronger.
Weight-bearing and resistance exercises are the best for your bones. Examples of weight-bearing
exercises include walking, hiking, jogging, climbing stairs, playing tennis, and dancing. Resistance
exercises include lifting weights and using weight training machines.
Smoking: Smoking is bad for your bones as well as your heart and lungs. Women who smoke have
lower levels of estrogen compared with nonsmokers, they often go through menopause earlier. Smokers
also may absorb less calcium from their diets.