Osteoporosis: A Silent Threat to Women's Health and What You Can Do About It!

Osteoporosis. It's a word we often hear, especially as we get older, but do we really understand what it is and how it affects women? The truth is, osteoporosis is a significant health concern for women of all ages, but especially those that are post-menopausal. There are multiple factors that contribute to a diagnosis of osteoporosis, some that we can control and some we cannot.

Defining Osteoporosis

Simply put, osteoporosis is a disease that weakens bones, making them fragile and more likely to break. Think of your bones like a honeycomb. In osteoporosis, the holes in the honeycomb become larger, weakening the overall structure. This can lead to fractures, most commonly in the hip, spine, and wrist.

One of the most insidious things about osteoporosis is that people with osteoporosis often have no symptoms until a fracture occurs, making it a “silent disease”. Approximately 1 in 2 women over the age of 50 will break a bone because of osteoporosis, and most won’t know they even have it until then. 

Women at Higher Risk:

Women are significantly more likely to develop osteoporosis than men. Osteoporosis affects nearly 10 millions Americans nationwide and of those, nearly 80% are women. Some of the reasons for this are:

• Lower Bone Mass: Women generally have smaller and less dense bones than men.
• Hormonal Changes: Estrogen plays a crucial role in maintaining bone density. During menopause, estrogen levels decline rapidly, leading to accelerated bone loss. This is why the risk of osteoporosis increases greatly once women have reached menopause.
• Longer Lifespan: Women tend to live longer than men, giving osteoporosis more time to develop.

Risk Factors You Can't Control

Along with female gender, there are other non-modifiable risk factors that may put you at higher risk for developing osteoporosis. While you can't change these risk factors, knowing them can help you be more proactive about your bone health:

• Age: The risk of osteoporosis increases with age.
• Family History: If you have a family history of osteoporosis or fractures, you're more likely to develop it.
• Race: Caucasian and Asian women are at higher risk.
• Body Size: Women with small body frames are at higher risk because they may have less bone mass to begin with.

What CAN You Do to Prevent Osteoporosis?:

While there may be multiple factors that influence risk of osteoporosis, there is so much you CAN do to protect your bone health and reduce your risk of osteoporosis. Osteoporosis does not necessarily have to be an inevitable part of aging, here are actions you can take to reduce your risk of osteoporosis:

• Nutrition:
  • Calcium: Aim for 1000 mg of calcium per day for women under 50 and 1200 mg per day for women over 50. The best sources of calcium can be obtained through our diet such as dairy products, such as milk, yogurt, cheese. Other sources of calcium include leafy green vegetables, nuts, and fortified foods such as soy or almond milk. Calcium can also be obtained through supplements, but you should consult your doctor before starting supplements.
  • Vitamin D: studies show that Vitamin D is a necessary vital part of intestinal calcium absorption and optimal bone protection. Aim for 600 IU of vitamin D per day for women under 70 and 800 IU per day for women over 70. Sunlight exposure, fortified foods, and supplements are good sources.
• Exercise: Weight-bearing exercises, like walking, jogging, dancing, and weightlifting, are crucial for building and maintaining bone density. Exercising with osteoporosis is not one size fits all and you should find the most enjoyable activity for you. Aim for at least 30 minutes of weight-bearing exercise most days of the week.
• Lifestyle Choices:
  • Quit Smoking: Smoking significantly increases the risk of osteoporosis.
  • Limit Alcohol Consumption: Excessive alcohol consumption can interfere with bone formation.
  • Maintain a Healthy Weight: Being underweight can increase your risk of osteoporosis.
• Bone Density Testing: Talk to your doctor about getting a bone density test (DEXA scan), especially if you have risk factors for osteoporosis. This test can measure your bone density and help determine your risk of fractures.

Key Takeaways

A healthy diet, daily exercise and lifestyle changes are key factors to decreasing your risk of developing osteoporosis. To find out more about protecting your bone health, talk to your doctor. They can assess your individual risk factors, recommend appropriate screening tests, and help you develop a personalized plan to keep your bones strong and healthy for years to come. Don't wait until you break a bone to take action!  Talk with your CHI Health Women's Health provider today.