Many people think that osteoporosis is a women’s disease and that it is a natural part of aging. This is a myth. While women are more susceptible, especially after menopause due to a decrease in estrogen, osteoporosis can affect all genders and ages. Here are some ways that you can keep your bones healthy.
Early Screening
“A bone density test, also called a DEXA scan, uses low-dose X-rays to measure the strength and density of your bones,” said Elise Wildern, NP, who specializes in orthopedic care and bone health at Michigan Orthopedic Center. “The test primarily focuses on the hip and spine to assess the risk of fractures and diagnose conditions like osteoporosis [weak bones] by determining how much calcium and other minerals are present in your bones.”
The DEXA scan is considered a noninvasive and painless test that can give medical providers a clear picture of your bone health. For general screening, women aged 65 and older, and men aged 70 and older, should begin having bone density scans. However, some individuals with risk factors may need to start earlier, even as early as age 50.
To schedule a bone density screening, call the MSU Health Care at McLaren Greater Lansing Outpatient Imaging Center at (517) 975-8930.
Staying Active
“Staying active is important to osteoporosis prevention, not only to strengthen your bones but also to improve your balance and decrease the risk of falls,” said Wildern.
Engage in exercises that put stress on your bones, like walking, dancing, stair climbing, jogging, and resistance training. It’s also important to add exercises or stretches that improve balance, such as single-leg stands, heel raises, or tai chi.
Eat a Healthy Diet Rich in Calcium and Vitamin D
There are three main nutrients that help your bones stay strong and healthy: calcium, vitamin D, and protein.
“Include dairy products like milk, yogurt, cheese, leafy green vegetables (kale, spinach), fortified cereals, and tofu in your diet to get adequate calcium,” said Wildern. “You also want sufficient vitamin D intake through food, like fatty fish (salmon, sardines), or supplements. This is because vitamin D helps the body absorb calcium.”
Lifestyle Modifications
There are some non-modifiable risk factors that can put you at an increased risk for developing osteoporosis, such as age, gender, race, and family history. However, there are also modifiable risk factors that increase your risk of developing osteoporosis, including the following:
- Body size/body weight: People who are underweight or are small-boned are more susceptible.
- Smoking: Smoking damages bone cells and reduces calcium absorption.
- Excessive alcohol consumption: Heavy drinking can interfere with bone metabolism.
There typically are no symptoms in the early stages of bone loss. Once bones are weakened by osteoporosis, symptoms can include back pain, stooped posture, loss of height over time, and bones that break easily.
“Early detection is key,” said Wildern. “Most people don’t know they have osteoporosis until a fracture or break.”
If you do experience a fracture or broken bone, are over the age of 50, or are concerned about osteoporosis, or your primary care provider feels you would benefit from a bone health evaluation, the Michigan Orthopedic Center Bone Health Clinic might be helpful for you.
To schedule a bone density screening, call the MSU Health Care at McLaren Greater Lansing Outpatient Imaging Center at (517) 975-8930.
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