Osteoporosis
Osteoporosis is a disease in which the bones become weak and are more
likely to break. People with osteoporosis most often break bones in the
hip, spine, and wrist.
Who Gets Osteoporosis?
In the United States, millions of people either already have
osteoporosis or are at high risk due to low bone mass.
Osteoporosis can occur in both men and women and at any age,
but it is most common in older women.
What Causes Osteoporosis?
Many risk factors can lead to bone loss and osteoporosis. Some
of these things you cannot change and others you can.
Risk factors you cannot change include:
- Gender. Women get osteoporosis more often than men.
- Age. The older you are, the greater your risk of
osteoporosis.
- Body size. Small, thin women are at greater risk.
- Ethnicity. White and Asian women are at highest risk. Black
and Hispanic women have a lower risk.
- Family history. Osteoporosis tends to run in families. If a
family member has osteoporosis or breaks a bone, there is a greater
chance that you will too.
Other risk factors are:
- Sex hormones. Low estrogen levels due to missing menstrual
periods or to menopause can cause osteoporosis in women. Low
testosterone levels can bring on osteoporosis in men.
- Anorexia nervosa. This eating disorder can lead to
osteoporosis.
- Calcium and vitamin D intake. A diet low in calcium and
vitamin D makes you more prone to bone loss.
- Medication use. Some medicines increase the risk of
osteoporosis.
- Activity level. Lack of exercise or long-term bed rest can
cause weak bones.
- Smoking. Cigarettes are bad for bones, and the heart, and
lungs, too.
- Drinking alcohol. Too much alcohol can cause bone loss and
broken bones.
Can Osteoporosis Be Prevented?
There are many steps you can take to help keep your bones
healthy. To help keep your bones strong and slow down bone loss, you
can:
- Eat a diet rich in calcium and vitamin D
- Exercise
- Not drink in excess or smoke.
Nutrition
A healthy diet with enough calcium and vitamin D helps make
your bones strong. Many people get less than half the calcium they
need. Good sources of calcium are:
- Low-fat milk, yogurt, and cheese
- Foods with added calcium such as orange juice, cereals, and
breads.
Vitamin D is also needed for strong bones. Some people may
need to take vitamin D pills. The chart on this page shows the amount
of calcium and vitamin D you should get each day.
Recommended Calcium and Vitamin D Intakes
Life-stage
group |
Calcium
mg/day |
Vitamin
D (IU/day) |
Infants 0
to 6 months |
200 |
400 |
Infants 6
to 12 months |
260 |
400 |
1 to 3
years old |
700 |
600 |
4 to 8
years old |
1,000 |
600 |
9 to 13
years old |
1,300 |
600 |
14 to 18
years old |
1,300 |
600 |
19 to 30
years old |
1,000 |
600 |
31 to 50
years old |
1,000 |
600 |
51- to
70-year-old males |
1,000 |
600 |
51- to
70-year-old females |
1,200 |
600 |
>70
years old |
1,200 |
800 |
14 to 18
years old, pregnant/lactating |
1,300 |
600 |
19 to 50
years old, pregnant/lactating |
1,000 |
600 |
Definitions: mg = milligrams; IU = International Units
Source: Food and Nutrition Board, Institute of Medicine,
National Academy of Sciences, 2010.
Exercise
Exercise helps your bones grow stronger. To increase bone
strength, you can:
- Walk
- Hike
- Jog
- Climb stairs
- Lift weights
- Play tennis
- Dance.
Healthy Lifestyle
Smoking is bad for bones as well as the heart and lungs. Also,
people who drink a lot of alcohol are more prone to bone loss and
broken bones due to poor diet and risk of falling.
What Are the Symptoms of Osteoporosis?
Osteoporosis is called the "silent disease" because bone is
lost with no signs. You may not know that you have osteoporosis until a
strain, bump, or fall causes a bone to break.
How Is Osteoporosis Diagnosed?
A bone mineral density test is the best way to check your bone
health. This test can:
- Diagnose osteoporosis and tell you whether you are likely
to break a bone.
- Check bone strength
- See if treatments are making the bones stronger.
How Is Osteoporosis Treated?
Treatment for osteoporosis includes:
- A balanced diet rich in calcium and vitamin D
- An exercise plan
- A healthy lifestyle
- Medications, if needed.
How Can I Prevent Falls?
Men and women with osteoporosis need to take care not to fall
down. Falls can break bones. Some reasons people fall are:
- Poor vision
- Poor balance
- Certain diseases that affect how you walk
- Some types of medicine, such as sleeping pills.
Some tips to help prevent falls outdoors are:
- Use a cane or walker
- Wear rubber-soled shoes so you don't slip
- Walk on grass when sidewalks are slippery
- In winter, put salt or kitty litter on icy sidewalks.
Some ways to help prevent falls indoors are:
- Keep rooms free of clutter, especially on floors
- Use plastic or carpet runners on slippery floors
- Wear low-heeled shoes that provide good support
- Do not walk in socks, stockings, or slippers
- Be sure carpets and area rugs have skid-proof backs or are
tacked to the floor
- Be sure stairs are well lit and have rails on both sides
- Put grab bars on bathroom walls near tub, shower, and toilet
- Use a rubber bath mat in the shower or tub
- Keep a flashlight next to your bed
- Use a sturdy step stool with a handrail and wide steps
- Add more lights in rooms
- Buy a cordless phone to keep with you so that you don't
have to rush to the phone when it rings and so that you can call for
help if you fall.
-NIH