How to Prevent Osteoporosis and Maintain Bone Health for Women

How to Prevent Osteoporosis and Maintain Bone Health for Women

Osteoporosis is a condition that can make your bones weak and brittle. This can lead up to a point where even mild stress, like coughing or bending over, can cause a fracture. Commonly, osteoporosis-based fractures happen in the spine, hips, or wrists. While it can affect men and women, white and Asian women older than 50 or after menopause are at the highest risk. There are ways to prevent bone density loss and improve the management of osteoporosis. Read on to learn more about this condition and what you can do to have a better quality of life.

Understanding Osteoporosis

What Is Osteoporosis?

When you are diagnosed with Osteoporosis, it means that your bones have become porous and fragile. It can also make you more prone to fractures. This condition occurs when your body is not able to quickly replace the lost body tissue, which results in weaker bones. The size inside the bones increases, which compromises their strength.
Even though it can impact any bone in your body, the ones most commonly affected are the hips, spine, and wrists. Furthermore, women have a significantly higher risk of developing Osteoporosis, especially after menopause.

How Does It Affect Women?

There are several reasons why osteoporosis can disproportionately affect women. Compared to men, women have thinner bones. Once they reach the stage of menopause, there is a rapid loss of estrogen, which can accelerate the loss of bone density. When it comes to bone strength, estrogen is a key player, so when estrogen declines in the body, bones lose strength and density quickly.

Statistically, about 80% of the osteoporosis cases are women. As per the International Osteoporosis Foundation, 1 out of every 3 women over the age of 50 will have a fracture caused by osteoporosis. That is why it is important to understand this condition and take preventative measures for improved bone health in elderly women.

Symptoms of Osteoporosis

There is a reason why osteoporosis is called a “silent disease”. This is because when the bone loss is happening, you won’t be seeing any obvious symptoms. In fact, in a lot of cases, people don’t realize this until they have a fracture. However, there are certain signs that might point to weakening bones.

Back Pain and Stooped Posture
Among the most common symptoms of osteoporosis is persistent back pain caused by tiny fractures in your vertebrae. These fractures can lead to compression or even complete collapse of bones in the back, resulting in a stooped posture or noticeable height loss. Having a hunched back or chronic pain are the signs of bone deterioration you should look out for.

Bone Fractures
Fractures in your spine, wrists, and hips are serious symptoms of osteoporosis, especially if these fractures have happened from simple actions like sneezing, a minor fall, or lighting a light object. Since these fractures can impact your independence and mobility, it is crucial to take proactive steps to reduce the risk.

Risk Factors for Osteoporosis in Women

A few things can make you more likely to get osteoporosis. Here are a few common osteoporosis risk factors:

• Sex – Women are more at risk because they have smaller bones.
• Age – Osteoporosis and aging go hand in hand. As you get older, your bones get weaker.
• Body type – People who are skinny are also more likely to get it.
• Family history – If your parents had osteoporosis, you’re more at risk too.
• Race – Some races, like white and Asian women, are more likely to get it than others.
• Hormones – Hormonal changes and bone health are connected. Hormones can affect your risk, such as low estrogen levels in women and low testosterone levels in men.
• Diet – Not eating enough calcium or vitamin D can also be a problem.
• Medical conditions – Other conditions like diseases of the gut, eating disorders, and some cancers can increase your risk.
• Lifestyle – Lifestyle choices like not exercising enough, drinking too much alcohol, and smoking can also hurt your bones.

How to Prevent Osteoporosis

Dietary Recommendations
More calcium isn’t always better. Aim for the daily recommended intake.

• 1,000 mg for women under the age of 50,
• 200 mg for women over the age of 50

You might be consuming more calcium than you realize. Check nutritional labels to find out. These labels are based on a 1000 mg daily allowance. So, if a label says “25% of daily calcium,” you’re getting 250 mg per serving.

Vitamin D is vital for bone health as it helps absorb calcium. Your body makes it when your skin is sun-exposed. Specifically, the liver and kidneys do this. However, many factors limit sun exposure. These include staying indoors, using sunscreen, having darker skin, and seasonal changes. Also, few foods naturally contain vitamin D.

Your goal should be:

• 600 international units (IU) per day if you are 70 or younger
• 800 IU if you are 71 or older

Many women don’t get the recommended vitamin D for bone health from the sun and diet alone. So, they may need supplements to meet this goal.

Protein is in every cell, including bones. Studies show it boosts bone density. The daily recommendation is 0.4 grams per pound. For a 140-lb woman, that’s about 60 grams. Protein comes from both animal and plant sources.

Weight-Bearing Exercises

Weight-bearing exercises for bones make you move against gravity while standing. They stress bones, help maintain or improve bone density, and are among the best osteoporosis prevention strategies.

The National Osteoporosis Foundation (NOF) suggests 30 minutes of weight-bearing cardio exercise, 5–7 days a week. Alternatively, people can split this into smaller sessions, like three 10-minute ones a day. For those who want to opt for low-impact options, machines like the elliptical, stair-step, etc. might help. If you don’t want to invest in machines, you can try low-impact aerobics and fast walking.

Muscle Strengthening Exercises

Strength training or resistance training can also help prevent or manage osteoporosis. In such exercises, you use weights, resistance bands, or your own body weight to exert force on your bones and muscles. These exercises will help your bone tissue and muscle mass grow, leading to bone density preservation.

The NOF recommends doing strength exercises 2-3 times a week. People should only do these exercises within a pain-free range. Those with osteoporosis should start with light weights and gradually increase the difficulty.

Some examples of strengthening exercises are:

• Lifting weights
• Using your own body weight to exert force like push ups or leg lifts
• Using weight machines
• Using resistance bands
• Functional exercises

Non-weight-bearing exercises

Non-weight-bearing exercises let you move without fighting gravity. Examples are:

• Swimming
• Cycling
• Chair exercises

Postural exercises

These exercises can include:

• exercises that strengthen your abdomen
• neck and head stretches
• full body stretches

Exercises to avoid

Experts advise people with osteoporosis to avoid twisting, bending, or flexing activities. Such movements can harm those with spinal osteoporosis, potentially leading to fractures over time.

People should avoid doing crunches, situps, spinal twists, toe touches, and yoga poses that make your spine go around. Also, people with osteoporosis should avoid high-fall-risk exercises like skiing or ice skating.

Additional Benefits of Weight-Bearing Exercises

Weight-bearing and strength training exercises have many benefits, including:

• Better Balance and Coordination: These exercises enhance balance, reducing fall risk and fractures. Activities like tennis and dancing involve dynamic movements. They challenge your balance and coordination, lowering fall risk over time.
• Cardiovascular health: Weight-bearing and strength training benefit cardiovascular health. Strong bones and a healthy heart are vital for an active lifestyle.
• Mental health benefits: Heart-pumping exercises boost mood, enhance thinking, and lower stress. This motivates you to stay consistent with your workouts.

Lifestyle Modifications
Doctors often recommend dietary and lifestyle changes if diagnosed with low bone mass or osteoporosis. For those with low bone mass, these changes prevent progression to osteoporosis. For those with osteoporosis, they help maintain health.

Eating calcium-rich foods can prevent bone loss after menopause. These foods include dairy, dark leafy vegetables, nuts, soy products, and fortified items. You can also take calcium supplements for osteoporosis, as per your doctor’s instructions.

Vitamin D is vital for bone health. It aids calcium absorption and keeps calcium levels balanced. Typically, a doctor checks your vitamin D level and determines if you need a supplement. Other than this, you should also quit smoking and limit your alcohol intake.

Doctors may suggest safety measures at home and work to avoid falls and facilitate bone fracture prevention. They recommend installing grab bars in the bathroom, using nightlights, etc.

Treatment Options for Osteoporosis

Your healthcare provider might suggest medication or hormonal therapy based on your situation. Typically, those at high fracture risk receive antiresorptive drugs. These drugs slow down bone loss. For severe osteoporosis patients with very high fracture risk, anabolic drugs may be prescribed. These drugs stimulate new bone growth.
Who needs Osteoporosis medication? — Those at the highest risk of fractures benefit most from drug therapy.

The Bone Health and Osteoporosis Foundation (BHOF) recommends medication for postmenopausal osteoporosis in the U.S. This advice is for those with a history of hip or spine fractures or for those diagnosed with osteoporosis (T-score ≤-2.5). Doctors use T-scores to assess bone density from imaging tests. This will also help doctors know if your condition is because of osteopenia vs osteoporosis.
Some people who do not meet the criteria might still benefit from fracture prevention medication. Your healthcare provider can discuss the risks and benefits, helping you decide on treatment.

Antiresorptive drugs

Bisphosphonates are drugs that slow down bone loss. They are commonly used to prevent and treat osteoporosis in postmenopausal women. The most often prescribed bisphosphonates include:

• Alendronate, known as Binosto or Fosamax, cuts the risk of vertebral and hip fractures. It also prevents height loss from vertebral fractures. You can take it as a daily or weekly pill.
• Zoledronic acid, known by the brand name Reclast, is another option for osteoporosis treatment. It’s given once a year through an IV over 15 minutes. Typically, it is well tolerated. This medication can boost bone density and lower the risk of vertebral and hip fractures.
• Intravenous zoledronic acid is a good option for those who can’t take oral bisphosphonates or prefer less frequent dosing. It’s typically given for three years, then stopped. After that, your doctor will check your bone density to see if you need to restart it.

Other bisphosphonates include:

• Risedronate, known as Actonel or Atelvia, cuts the risk of vertebral and hip fractures. It’s approved for preventing and treating osteoporosis. You can take it daily, weekly, or monthly.
• Ibandronate, known as Boniva, prevents bone loss and vertebral fractures. However, it doesn’t lower hip fracture risk. So, it’s less preferred than alendronate and risedronate. Ibandronate treats and prevents osteoporosis. You can take it as a daily or monthly pill. Alternatively, it can be injected into a vein every three months.

Physical Therapy and Rehabilitation

Women who have a high risk of osteoporosis or have experienced multiple fractures should give physical therapy a try. It is an effective way to improve your strength, balance, and mobility. A physical therapist will assess you and then recommend exercises that improve your posture, strengthen your muscles, and reduce the risk of fractures.

Physical therapy can also help you recover and regain your mobility after a fracture. For this, you will work on exercises that improve your coordination, flexibility, and overall fitness.

Maintaining Long-Term Bone Health

Regular Check-Ups and Bone Density Scans
Regular bone density tests and medical checkups are the key to early osteoporosis detection and preventing bone loss. During a bone density test (DXA), your bone strength will be measured to assess fracture risks. At the age of 50, women should start consulting their doctors regarding the testing. If they have other risk factors, they should start the testing sooner. Furthermore, if you are taking certain medications for osteoporosis, regular tests allow your doctors to monitor your progress and make changes to your treatment, if necessary.

FAQs About Osteoporosis

How Can I Know If I’m at Risk of Osteoporosis?
There are certain factors that increase your risk of developing osteoporosis, including your age, family history, habits like smoking, poor nutrition, living a sedentary lifestyle, and early menopause.

What Are the Best Exercises to Prevent Osteoporosis?
The best exercises to prevent osteoporosis include walking, dancing, and jogging. You can also try strength training with resistance bands or weights.

At What Age Should I Start Worrying About Osteoporosis?
You need to start worrying about osteoporosis when you reach the age of 50 if you are a woman or the age of 70 if you are a man. However, prevention measures should start in your 20s and 30s to avoid fragile bones in women.

Can Men Get Osteoporosis?
Yes, approximately 1 out of every five men over the age of 50 will have a fracture caused by osteoporosis.

What Foods Are Good for Bone Health?
Milk, cheese, yoghurt, leafy greens, fatty fish, nuts and seeds, beans, lentils, and protein-rich foods are good for your bones.

How Often Should I Get a Bone Density Test?
If you are a woman 65 or older, a bone density test is recommended, with a repeat test generally performed two years after the initial test. However, this interval may change depending upon any treatments being administered.