In recent years, osteoporosis has come to the forefront of the medical world as a formidable disease. More than just a minor ailment, osteoporosis can lead to bone fragility, loss of height, and chronic pain.

It can also limit physical abilities and activities. According to the National Institute of Arthritis and Musculoskeletal and Skin Diseases, 10 million Americans already have osteoporosis, with more than 30 million diagnosed with low bone mass, making them at risk of eventually developing this disease.

Such facts are frightening, particularly for women, who are at the greatest risk of developing osteoporosis. For this reason, it is important to learn more about the disease, whether you are susceptible, and how to integrate habits that help prevent bone loss.

Simply put, osteoporosis is a disease that results in low bone mass and deterioration of the bone tissue. When most people think of osteoporosis, they imagine an illness that affects older adults and senior citizens.

However, osteoporosis can occur at any stage of life, often without warning or noticeable symptoms. In fact, osteoporosis is sometimes referred to as a “silent disease” because people may not even know that they have it until they break a bone or have a fracture.

Because the symptoms of osteoporosis are often difficult to assess externally, the best way to determine risk is to seek the input of a health professional. After evaluating your medical history, your doctor may recommend a bone mineral density test. This procedure is like an x-ray and will tell the doctor whether your bone density is too low or help to determine the rate of bone loss should you already have osteoporosis.

Although anyone can develop osteoporosis, certain traits or characteristics seem to make some people more at risk than others. Several groups are deemed to be at high risk of developing osteoporosis including older adults, people of small stature, women of Caucasian or Asian descent, post menopausal women, and people with a family history of osteoporosis and low bone density.

Just because you fall into one or more of the high-risk categories does not mean that you will automatically develop osteoporosis. In fact, research has shown that there are many steps you can take throughout your life to prevent bone loss.

Although numerous medications are available once osteoporosis is diagnosed, prevention is the best approach to warding off the disease. Consider the following guidelines for improving your health and helping keep osteoporosis at bay.

Improve your diet and exercise regularly. Diet and exercise play an important role in osteoporosis prevention just as they do in promoting overall health. By staying within a healthy weight range, you help your body to move with less effort and limit the stress and strain on your muscles, joints, and even your bones. Exercise helps by working your muscles and strengthening your overall condition. Weight-bearing exercise (walking, jogging, resistance training with light weights, etc.) is effective in helping increase muscle mass and strengthen your bones.

Increase your daily calcium intake. Calcium helps maintain bone strength and should be absorbed by the body each day. The current recommendations are 500 mg of calcium a day for children ages 1-3, 800 mg for children ages 4-8, and 1000 mg for adults ages 19-50.

Increase exposure to vitamin D. Vitamin D helps your body to absorb calcium and is available naturally through moderate sun exposure. Between 400 and 800 international units (IU) of vitamin D is recommended per day, with care being taken not to exceed 800 IU.

Limit caffeine intake. Whether through coffee or colas, excessive amounts of caffeine can rob your body of nutrients and water. There is still debate about the effect of caffeine on bone health; however, moderation is a safe course of action until the findings are verified.

Quit smoking. Smoking is bad for your bones, as it affects the amount of calcium your body absorbs. It also may affect a woman’s estrogen levels, causing early menopause and further increasing the risk for osteoporosis.

Limit alcohol intake if you choose to drink. Although moderate alcohol consumption has been shown to have health benefits in some senior adults, bone loss can be attributed to alcohol use.
Discuss risk factors or concerns with your doctor. Certain medications may accelerate bone loss and should therefore be avoided by anyone who has low bone density or osteoporosis.

Caregivers who battle with osteoporosis face unique challenges in being able to participate in activities with children without inviting injury. Because the likelihood of breaking ribs or other bones is high, caregivers must protect against falls and other injuries, as well as limit the amount of weight they lift.

Recommendations for caregivers concerned about osteoporosis include wearing comfortable, soft-soled shoes, avoiding wet sidewalks and floors, limiting the amount of weight you carry (including the size child you pick up), and keeping clutter to a minimum and out of walkways.

With awareness and a little planning, caregivers should be able to successfully adjust their daily activities to account for osteoporosis.

Diona L. Reeves
Consultant, American Academy of Pediatrics, Early Child Care & Education Initiatives

Mayo Clinic, www.mayoclinic.com/health/osteoporosis/DS00128

National Library of Medicine, www.nlm.nih.gov/medlineplus/osteoporosis.html

U.S. Food and Drug Administration, www.fda.gov/fdac/features/796_bone.html

American College of Rheumatology, 1800 Century Place, Ste. 250, Atlanta, GA 30345-4300; 404-633-3777; www.rheumatology.org/public/factsheets/osteopor_new.asp

National Osteoporosis Foundation, 1232 22nd St. N.W., Washington, D.C. 20037-1202; 202-223-2226; www.nof.org