Today, I want to address osteoporosis, the silent thief that may rob you of your strength.

That’s right: You could have severe bone loss (osteoporosis) and not be aware that you have it.

Here’s what I’ll share with you today:

• What is osteoporosis?
• How common is the condition?
• Some strategies to strengthen your bones

Before we get to these topics, here is American memoirist, poet, and civil rights activist Maya Angelou:

Somehow, we have come to the erroneous belief that we are all but flesh, blood, and bones, and that’s all. So we direct our values to material things. — Maya Angelou

What is Osteoporosis?

Osteoporosis is a condition that weakens bones, making them thinner and more prone to fractures.

This weakening happens because the bones lose density and their ability to regenerate with age.

Osteoporosis happens as you age, and your bones lose their ability to regrow.

Often, people are unaware they have osteoporosis until they break a bone.

Common fracture sites include the hips, wrists, and spine. Early diagnosis is crucial to prevent fractures.

Consult a healthcare provider about bone density testing, especially if you are over 65, have experienced a fracture after age 50, or have a family history of osteoporosis.

Osteoporosis is Rising

The National Osteoporosis Foundation predicts a significant increase in osteoporosis cases in the coming years.

Currently, over 10 million Americans have osteoporosis, and another 43 million have low bone mass, a precursor to the disease.

By 2030, this number will surge by over 30 percent, affecting 71 million adults. This alarming trend is secondary to several factors:

• Unhealthy lifestyle choices: Smoking, lack of exercise, and excessive alcohol consumption all contribute to bone loss.
• Aging population: As the population ages, the prevalence of osteoporosis naturally increases.
• Insufficient awareness: Lack of attention to bone health and early detection further exacerbates the problem.

It’s crucial to address these issues to mitigate the growing impact of osteoporosis on public health.

The Numbers Are Daunting

Here are the numbers:

• Worldwide, there are 37 million fragility fractures annually in folks over 55.
• Thirteen percent of women (and 10 percent of men) over 50 will experience a fracture related to osteoporosis.
• Using the World Health Organization’s definition of osteoporosis, the disease affects six percent of men over the age of 50 and 21 percent of women over the same age range globally.

The disease can be silent.

While low bone mineral density increases fracture risk, most fractures happen in postmenopausal women and older men without a diagnosis of osteoporosis.

Strengthen Your Bones

While exercise and adequate calcium and vitamin D are essential for strong bones, other factors can lower one’s risk of osteoporosis.

Your healthcare provider can assess your bone health and recommend a personalized plan that may include:

• Lifestyle factors: A balanced diet rich in vitamin D and calcium, regular weight-bearing exercise, healthy weight, and avoiding smoking and excessive alcohol consumption can lower osteoporosis risk.
• Medication: Sometimes, your provider might recommend medication to help prevent or treat osteoporosis.

Reducing Your Fall Risk

Falls are a major cause of fractures, especially in people with osteoporosis. Here are some tips to help you stay safe:

• Stay active: Follow a safe and appropriate exercise program to improve strength, balance, and coordination.
• Always wear your seatbelt: This protects you from serious injuries in a car accident.
• Use proper protective gear: Wear helmets, wrist guards, and other appropriate safety equipment during sports and activities.
• Maintain a clutter-free environment: Keep your home and workspace tidy to minimize tripping hazards.
• Use safe practices: Use a step stool or ladder to reach high objects. Stay off chairs, tables, or countertops.
• Use assistive devices if needed: Consider using a cane or walker if you have balance issues or an increased risk of falls.
• Get your vision checked regularly: Poor eyesight can increase your risk of falls.
• Review your medications: Some medications can cause dizziness or drowsiness. Talk to your doctor about any side effects you may be experiencing.

Remember, everyone’s needs are different.

Please talk to your healthcare provider for personalized advice on preventing osteoporosis and reducing your risk of falls.

Thank you for reading “Osteoporosis: The Silent Thief.” Do you do weight lifting (or some other resistance training)? Balance work?