Osteoporosis is a disorder of the bones in which the bones become brittle, weak and easily damaged or broken. The depletion of calcium and bone protein over time causes the thinning of bones and reduction in strength and bone mass. This predisposes a person to fractures, which are often slow to heal or heal poorly.
Osteoporosis is most common in older adults, particularly postmenopausal women, and in patients who take steroids or steroidal drugs. Unchecked osteoporosis can lead to changes in posture, physical abnormality and decreased mobility.
In the U.S., 10 million people have osteoporosis. Of these, 80 percent are women. In addition, 34 million are at risk for developing the disease due to low bone density. Osteoporosis is a public health issue because it contributes to 1.5 million fractures, including 350,000 hip fractures annually. MedicineNet states the cost of medical care for these injuries was an estimated $17 billion in 2005. Fractures can result in permanent disability or an inability to return to perform daily activities.
Treatment involves stopping further bone loss and strengthening bones that show signs of weakness. Bone mass (bone density) reaches its peak around age 25 and decreases after age 35, decreasing even more rapidly in women after menopause. Risk factors include genetics, lack of exercise, lack of calcium and vitamin D, cigarette smoking excessive alcohol consumption and family history.
Since there is no current cure for osteoporosis, prevention is key. Three factors essential for keeping your bones healthy throughout your life are:
Recommended Calcium Intake by the National Institutes of Healthy Consensus Conference on Osteoporosis
| For all people, with or without osteoporosis: | Dosage |
| Children ages 1 to 10 | 800 mg/day |
| Men, premenopausal women, and postmenopausal women also taking estrogen | 1000 mg/day |
| Teenagers and young adults ages 11 to 24 | 1200 mg/day |
| Post menopausal women not taking estrogen | 1500 mg/day |
| Pregnant and nursing mothers | 1200 mg/day to 1500 mg/day |
Good sources of calcium include:
If you find it difficult to get enough calcium from your diet, consider taking calcium supplements. However, too much calcium has been linked to heart problems and kidney stones. The Institute of Health recommends that total calcium intake, from supplements and diet combined, should be no more than 2,000 milligrams daily for people older than 50.
Vitamin D improves the body's ability to absorb calcium. Scientists don't yet know the optimal daily dose of vitamin D. The USRDA is 600 IU (international units) per day for children age 1 year to adults 70 years. Infants under 1 year need 400 IU while adults 71 and older require 800 IU. If your blood levels of vitamin D are low, your doctor may suggest higher doses. Teens and adults can safely take up to 4,000 international units (IU) a day.
Good sources of vitamin D include sunlight, fatty fish such as salmon or mackerel, beef liver, egg yolk, milk or orange juice fortified with vitamin D, fortified cereals and infant formulas.
Exercise can help you build strong bones and slow bone loss. Exercise will benefit your bones no matter when you start, but you'll gain the most benefits if you start when you're young and continue to exercise throughout your life.
Combine strength-training exercises with weight-bearing exercises. Strength training helps strengthen muscles and bones in the arms and upper spine, while weight-bearing exercises — such as walking, jogging, running, stair climbing, skipping rope, skiing and impact-producing sports — affect mainly the bones in the legs, hips and lower spine.
Swimming, cycling and exercising on machines such as elliptical trainers can provide a good cardiovascular workout, but because such exercises are low impact, they're not as helpful for improving bone health as weight-bearing exercises are. There is evidence that competitive cyclists have reduced bone mineral density. They should combine strength training and weight-bearing exercises and consider a test for osteoporosis.
Other suggestions to help reduce your risk of developing osteoporosis or experiencing broken bones are: