What is Osteoporosis?

Osteoporosis is known as the silent-thief because bone loss occurs without any symptoms. The bones become weak and are at risk of fracture.

It is a common disease

1 in 2 women and 1 in 4 men over the age of 50 will break a bone due to osteoporosis.

It is a serious disease

Especially when you are older, fractures due to osteoporosis cause severe pain, prevent you from getting around, and can lead to early death.

It is an expensive disease

Osteoporosis costs over $19 billion each year in the United States alone and this number is expected to increase in the future.

Are you at risk?

There are many factors that increase your risk of osteoporosis, some you can control and some you can't.

Things you can control that put you at risk:

  • Not getting enough calcium and vitamin D
  • Not eating enough fruits and vegetables
  • Getting too much sodium and caffeine
  • Having an inactive lifestyle
  • Smoking
  • Drinking too much alcohol

Things you can't control that put you at risk:

  • Being over age 50
  • Being female
  • Menopause
  • Family history of osteoporosis
  • Low body weight/being small and thin
  • Broken bones or height loss

What can you do to keep your bones healthy?

Get Calcium and Vitamin D

Calcium and Vitamin D are both needed to build strong bones as well as maintain them.

Calcium:

Here are some recommended amounts from the World Health Organization. Remember this includes calcium you get in your regular diet!

Group Calcium (mg per day)
Adolescents - Ages 10-18 1300
Women - Ages 19 to menopause 1000
Women - Post-menopause 1300
Men - Ages 19-65 1000
Men - Ages 65+ 1300

How much calcium is in the food you eat? Check out this great calculator from Osteoporosis Canada

Vitamin D:

Here are some recommended amounts from the National Osteoporosis Foundation. Vitamin D sources include sunlight, food, and supplements.

Group Calcium (mg per day)
Women - Under age 50 400-800 international units (IU) daily
Women - Over age 50 800-1000 IU daily
Men - Under age 50 400-800 IU daily
Men - Over age 50 800-1000 IU daily

How much Vitamin D do you get from various sources?

More information:

Healthy Diet

Calcium and Vitamin D are the most important for building strong bones but other nutrients and a healthy diet are also important to keep bones their best.

Good foods for your bones:

  • Dairy
    • Milk
    • Yogurt
    • Cheese
  • Protein
    • Lean red meat
    • Poultry and fish
    • Eggs and dairy
    • Legumes, soy products, grains, and nuts
  • Fruits and Vegetables
    • Greens such as kale, spinach, and collard greens
    • Tomatoes and red and green peppers
    • Oranges, grapefruits, and bananas

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Exercise

Exercise is important to build and maintain strong bones. It is important to build both strong bones as well as strong muscles.

Get stronger bones:

Both high-impact exercises and low-impact exercises are good for your bones, choose ones according to your abilities and preferences. High impact include dancing, jogging, climbing stairs, and tennis. Low-impact include walking, low-impact aerobics, and elliptical machines.

Get stronger muscles:

Improving muscle strength helps support your bones and improve balance. Exercises to consider include lifting weights, using elastic exercise bands, and lifting your own body weight.

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Fall Prevention

Over one third of people over the age of 65 suffer a fall each year which can have serious consequences.

Six tips to reduce falls from the IOF:

  1. Fall-proof your home by removing hazards, installing grab bars and using extra lighting.
  2. Do regular, suitable weight-bearing and muscle strengthening exercises, alongside exercises to improve balance.
  3. Keep your glasses clean and in good repair, be careful on stairs if wearing bi-focals, and wear sunglasses on bright days to reduce glare.
  4. Wear comfortable shoes with good support, a broad heel and non-slip soles.
  5. Maintain a healthy diet that includes fresh fruit, vegetables and calcium-rich foods.
  6. Talk to your doctor if you feel dizzy, and ask about your medications. Prescription medications can contribute to falling, particularly if you take three or more.

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