Q: My mother has osteoporosis and recently fractured her wrist after stumbling. What can I do to prevent osteoporosis as I age?
A: Osteoporosis is a condition characterized by weak and brittle bones. It predominantly affects postmenopausal women. This is related particularly to the decline in estrogen, which is needed to maintain normal bone density and strength. Prevention strategies for osteoporosis focus on lifestyle modifications, dietary improvements, regular exercise, and medical interventions to preserve bone health.
Nutrition plays a critical role in building and maintaining strong bones. Adequate calcium and vitamin D intake are essential. Calcium is the primary mineral in bones, and vitamin D helps the body absorb it effectively. Women should aim for a daily dietary calcium intake of 1,000 milligrams (mg) before age 50 and 1,200 mg after age 50. Calcium-rich foods include dairy products, leafy green vegetables, almonds, and fortified cereals.
Vitamin D, often called the “sunshine vitamin,” can be synthesized in the skin through sunlight exposure. Dietary sources such as egg yolks and fortified foods, supplements, or even fatty fish (salmon, mackerel), however, may be necessary, especially in regions with limited sunlight. The recommended daily intake for vitamin D is 600-800 international units (IU), depending on age and health status.
Physical activity is essential in the prevention of osteoporosis. Weight-bearing and resistance exercises are particularly effective. Activities such as walking, jogging, aerobics, and tennis help strengthen bones and muscles, improving balance and reducing the risk of falling. Resistance exercises, such as weightlifting or resistance bands, further improve bone density.
A consistent exercise routine is important for women in their 20s and 30s, when peak bone mass is achieved. Regular activity in older women slows bone loss and improves overall health. Maintaining a healthy weight is important. Being underweight can lead to lower bone mass, while being overweight may increase the risk of fractures in the hips and lower spine.
Smoking is a significant risk factor for osteoporosis; it reduces estrogen levels and impairs calcium absorption. Smokers should seek support to quit to protect both their bone and general health. Alcohol intake may also aggravate osteoporosis.
Postmenopausal women at high risk of osteoporosis may benefit from hormone replacement therapy (HRT). HRT, however, is not suitable for everyone; the risks and benefits should be discussed with your physician.
Medications such as bisphosphonates slow bone loss. Selective estrogen receptor modulators (SERMs) may have protective effects on bones. Regular bone density screenings, especially for women over 65 or those with risk factors, can help identify early bone loss and guide treatment.
Raising awareness about osteoporosis is essential for prevention. Women should be educated on risk factors, the importance of early intervention, and how lifestyle choices influence bone health. Encouraging discussions with health-care providers about bone health and screening can lead to earlier detection and better outcomes.
Preventing osteoporosis in women requires a multifaceted approach that combines proper nutrition, regular exercise, healthy lifestyle choices, and, when necessary, medical intervention. By prioritizing bone health early and consistently, women can significantly reduce their risk of osteoporosis and enjoy an active, healthy life to the full! (See Proverbs 3:5-8.)
