Osteoporosis, the silent disease, can shorten your life – here’s how to prevent fractures and keep your bones healthy

Because there are typically no symptoms until the first fracture occurs, osteoporosis is considered a silent disease. Some call it a silent killer.

Osteoporosis yes a bone disease characterized by reduced bone density and strength, leading to fragile, brittle bones that increase the risk of fractures, especially in the spine, hips, and wrists.

That’s what the National Osteoporosis Foundation estimates more than 10 million Americans have osteoporosis. Another 43 million have low bone mass, which is the precursor to osteoporosis. It is estimated that by 2030, the number of adults with osteoporosis or low bone mass will increase by more than 30% to 71 million.

The reasons for the increase include lifestyle problems, especially smoking, lack of physical activity and alcohol abuse. Our aging population, along with the insufficient attention paid to this disease, are also the reason why osteoporosis is on the rise.

If you’re older, it can be disheartening to read those statistics. But if orthopedic specialists who have studied This disease we know that osteoporosis is not inevitable. The key to a lifetime of healthy bones is to take some simple preventative measures – and the sooner, the better.

Although the symptoms are not immediately obvious, certain signs may indicate that your bones are becoming weaker. The most serious complications of osteoporosis are fractionswhich can lead to chronic pain, hospitalization, disability, depression, decreased quality of life and increased mortality. Osteoporosis causes worldwide almost 9 million fractures per year. That’s one osteoporotic fracture every three seconds.

Height loss, back pain

Small bumps or falls can lead to fractures, especially in the hip, wrist or spine. These types of fractures are common the first sign of the disease.

If you notice that you are getting shorter, the cause may be compression fractures in the spine; this is also it a common symptom of osteoporosis.

While it is normal for most people to lose height as they age – about 1 to 1.5 inches over a lifetime – those with osteoporosis who multiple vertebral fractures can lose 2 to 3 inches or more in one relatively quick time frame.

A stooped posture or noticeable changes in posture can lead to a hunched back, which could be a sign that your spine is damaged weakens and loses density.

Persistent back pain is another indicator – this too is a result of minor fractures or compression of the spine.

Calcium and vitamin D

Osteoporosis cannot be completely cured, but certain lifestyle and dietary factors can lower your risk.

Calcium and vitamin D do essential for bone health. Calcium contributes to the maintenance of strong bones, while vitamin D helps with the absorption of calcium. Women over 50 and men over 70 should consume at least 1,200 milligrams of calcium per day from food and, if necessary, supplements.

The easy way to get calcium is through dairy products. Milk, yogurt and cheese are among the richest sources. One cup of milk provides about 300 milligrams of calcium, one-fourth of the daily requirement. If you’re vegan, so is calcium in many plant foodsincluding soy, beans, peas, lentils, oranges, almonds and dark leafy greens.

Adults should aim for two to three servings of calcium-rich foods daily. Consuming them with meals throughout the day improves absorption.

Vitamin D is mainly obtained from supplements and sunlight, which is the easiest way to get the recommended dose. Your body produces enough vitamin D if you expose your arms, legs and face to direct sunlight for 10 to 30 minutes two to three times a week between 10 a.m. and 3 p.m.

Although it is best to wear short-sleeved shirts and shorts during this short period, it is okay to wear sunglasses and apply sunscreen to your face. Sunlight through a window will not have the same effect – glass reduces the absorption of the UV rays necessary for the production of vitamin D. People with darker skin or those who live in less sunny areas may need more sunlight to achieve the same effect.

If a doctor has diagnosed you with osteoporosis, the calcium and vitamin D you get through food and sun exposure may not be enough; If you need medication, you should consult your doctor.

Dance, jog, lift weights and avoid alcohol

Regular exercise is an excellent activity that can do that help prevent osteoporosis. Weight-bearing exercises, such as brisk walking, jogging and dancing, are great for increasing bone density. Strength training, such as weight liftinghelps with stability and flexibility, reducing the risk of falls.

Aim for 30 minutes of weight-bearing exercise at least four days a week, combined with strengthening exercises at least twice a week.

Especially for women, who lose bone density during and after menopauseregular exercise is crucial. Exercising before menopause will reduce the risk of osteoporosis in your later years.

And avoid harmful habits – smoking and Heavy alcohol consumption can weaken bone density and increase the risk of fractures.

Fall prevention strategies and balance training are crucial can help reduce the risk of fractures.

Screening and treatment

Women should start screening for osteoporosis at age 65, according to the U.S. Preventive Services Task Force. The task force also recommends screening postmenopausal women younger than 65 years who have one or more risk factors for osteoporosis, which is a very important population and part of general guidance.

Men should consider screening if they have risk factors for osteoporosisincluding smoking, alcohol use disorders, some chronic diseases such as diabetes, and age. Men over 70 are at greater risk.

Medical imaging such as a bone density scan and X-rays of the spine can help confirm osteoporosis and detect compression fractures. These basic tests, combined with age and medical history, are enough to make a clear diagnosis.

Managing osteoporosis is a long-term process that requires an ongoing commitment to lifestyle changes. Recognizing the early warning signs and making these proactive lifestyle changes is the first step to preventing the disease and keeping your bones healthy.

This article has been updated with a recommendation from the Task Force on Women Under 65.

This article is republished from The conversationan independent, nonprofit news organization that brings you facts and trusted analysis to help you understand our complex world. It was written by: Ting Zhang, University of Pittsburgh And Jianying Zhang, University of Pittsburgh

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The authors do not work for, consult with, own shares in, or receive funding from any company or organization that would benefit from this article, and have disclosed no relevant affiliations beyond their academic appointment.