Osteoporosis is a common disease caused by low bone density that increases your risk of a fracture. However, osteoporosis is often preventable with regular physical activity and getting enough calcium, vitamin D, and protein. But how exactly can you keep your bones healthy?
Phoebe Ke, PA
In this Q&A, Phoebe Ke, physician assistant, Department of Orthopedics, Icahn School of Medicine at Mount Sinai, and coordinator for Own the Bone®, a nationwide program in partnership with the American Orthopaedic Association to reduce repeat fractures and improve bone health, discusses what causes osteoporosis and how to prevent it.
Why is it important to keep my bones strong as I age?
Low bone density increases fracture risk. Your bone mass and bone density peak in your 20s and 30s. Over time, as you age, bone density goes down. For some older people, bone density decreases more than others.
When bone density is low, you are at risk for fractures or broken bones. Many people can recover from fractures, but fractures can also be debilitating and dangerous, so it’s important to stay on top of bone health as you age.
What can help me prevent osteoporosis?
Maintaining muscle mass is important for osteoporosis prevention. The most effective ways to prevent osteoporosis include:
- Eating a nutritious diet with lots of calcium, vitamin D, and protein.
- Getting regular physical activity that includes weight-bearing exercises such as walking or climbing stairs, as well as simple strength training exercises for your arms, core, back, and lower body.
- Agility and balance training (examples include side-to-side exercises).
- Seeing a physical therapist.
- Taking doctor-prescribed medications that improve bone density and prevent fractures.
What are the best ways to get more calcium, protein, and vitamin D?
- Calcium-rich foods include dairy products, green leafy vegetables, and fish with small, soft edible bones that are themselves a source of good nutrients (sardines, anchovies, mackerel). If these don’t work for you, you can take calcium supplements.
- Good protein sources include chicken, fish, eggs, beans, and legumes.
- Vitamin D is typically absorbed from the sun and hard to get through food. Fatty fish like salmon are among the only foods that are rich in vitamin D. If people have insufficient vitamin D levels, they should consider taking vitamin D supplements.
What diseases can I get from having low bone density?
Osteopenia and osteoporosis are both diseases caused by low bone density. Osteopenia means your bone density is lower than normal, and osteoporosis is when bone density is even lower, causing brittle bones. Think of them as low bone density on a spectrum. In both cases, you have lower bone density and higher fracture risk, and that risk goes up with osteoporosis.
When should I see a doctor?
Osteopenia and osteoporosis are silent diseases, meaning there are no symptoms, and many people do not know they have them. Most women should start bone density screening at 65 and men at 70. You may need earlier screening if you are high risk (such as early menopause) or experienced a fracture from a minor injury or fall.
How can I get screened for osteopenia or osteoporosis?
These conditions can be diagnosed with a bone density scan, also called a DXA scan. At Mount Sinai, we offer state-of-the-art DXA bone-density testing.
Can osteopenia or osteoporosis be reversed?
Lifestyle measures can help but may not significantly increase bone density. Medications and lifestyle measures may help prevent further bone loss, reduce fracture risk, and in some cases, increase bone density. The goal of treatment is to prevent continued decline in bone density and prevent fractures.
What signs indicate I am becoming weak?
Older adults can experience muscle loss (sarcopenia). Symptoms of sarcopenia include difficulty carrying, lifting, or pushing things, or noticing muscle loss in your arms and legs. If you experience these, talk to your doctor about getting screened. Be aware of your choices in lifestyle, nutrition, and physical activity.