What is Osteoporosis?

 

“Osteo” means bone and “porosis” means porous. Throughout your life, your bones go through bone-building cycles, in which old bone is broken down and new bone is formed. Bone density decreases when an imbalance in this cycle causes more bone to break down than is replaced.

 

Osteoporosis is often called a “silent disease” because there are no symptoms, so you can’t feel your bones are becoming weak. Sometimes women will not know they have thinning bones until a bone breaks.

 

Between the ages of 25 and 35, bone mass usually peaks, but after the age of 35 women can lose bone – a loss that tends to accelerate after menopause. The good news is that it’s possible to reverse bone loss and make your bones stronger.

 

Age 35 to Menopause – Bone mass slowly declines. Gradually, your body starts to lose more bone than it makes.

 

At Menopause – The female hormone estrogen helps women maintain bone strength, but levels decline at menopause. As estrogen decreases, bones may become thinner and weaker.

 

Later in life – Your body may still continue to lose bone, increasing your risk for fracture. Once too much of it is lost, you have osteoporosis.

 

 

What are the risk factors?

 

Because bone loss usually occurs without symptoms, it’s important to understand the factors that can contribute to thinning bones. The National Osteoporosis Foundation has a list of common risk factors for women.

• Personal history of fracture as an adult
• History of fragility fracture in a first-degree relative
• Low body weight (less than 127 lb)
• Current smoking
• Use of corticosteroid therapy for more than 3 months
• Impaired vision
• Estrogen deficiency at an early age (younger than 45 years)
• Dementia
• Poor health or frailty
• Recent falls
• Low calcium intake (lifelong)
• Low physical activity

Even if you don’t have these risk factors, you may still develop bone loss and osteoporosis. Fortunately, there is a simple test called a bone mineral density (BMD) test that will help you find out if you have thinning bones.

 

 

What is a BMD test?

 

A BMD test will tell you and your doctor whether you have low bone mass or osteoporosis. Compared to many tests women take, a BMD test is simple – most of the time you won’t even have to undress. And the test is usually over in a matter of minutes.

 

 

How is the testing done?

 

Some tests use sound waves. Others use small amounts of radiation to determine the thickness or density of bones. Bone density tests are safe, painless, and easy. Your doctor can answer questions you have about the BMD test.

 

 

Who should get tested?

 

The National Osteoporosis Foundation offers the following recommendations for those who should received a BMD test:

• All women aged 65 and older regardless of risk factors
• Younger postmenopausal women with 1 or more risk factors
• Postmenopausal women with fractures

  

What is a T-score?

 

The result of your test is called a T-score, and it’s important to know what it means. Your T-score compares your bone mass with that of a population of normal young adult women. It’s important to talk with your doctor about your T-score and other risk factors. Both of you may felt that if you bone mass is below normal, you may want to take steps to help reverse your bone loss. If left untreated, bone loss and risk of fracture may continue and increase over time.

 

 

The following chart helps illustrate the T-score and provides a guide to know when to begin discussing treatment options with your doctor.

 

Your T-score	What it means
0 to 1.0	Bone mass is normal
- 1.0	Bone mass is 10% below normal
- 1.5	Bone mass is 15% below normal
- 2.0	Bone mass is 20% below normal

 

You are considered osteoporotic if your bone mass is at least 20% below normal. That's why it's important to talk to your doctor about your T-score.

 

 

What can I do to take good care of my bones?

 

If you’ve been diagnosed with thinning bones, it’s important to pay special attention to your diet, calcium, vitamin D intake, and exercise. Although these alone may not prevent or reverse the process of thinning bones, they are important steps to help maintain overall bone health.

 

Diet and Nutrition

 

Talk to your doctor or dietician about your diet. It’s important to get the right nutrients for your bones.

 

Calcium and Vitamin D

 

Calcium helps keep your bones strong and vitamin D helps you absorb the calcium. If you’re past menopause, or over age 65, you’ll need to take in 1,500 milligrams of calcium a day. If you’re taking estrogen, you’ll need 1,000 milligrams of calcium a day.

 

Calcium Tips

• Avoid eating too many foods with a lot of protein or salt. Large amounts of these foods can make your body lose calcium
• If dairy product upsets your stomach, try other food rich in calcium like broccoli or tofu
• Look for foods that have added calcium, such as orange juice, cereal, or bread
• Your body needs vitamin D to help absorb calcium. Make sure you’re getting 400 to 800 IU (International Units) of vitamin D daily.
  

Exercise: Physical activity contributes to bone health

 

Just like muscle, bone is living tissue that responds to exercise by becoming stronger. On the other hand, a lack of physical exercise, especially as you get older, may contribute to lower bone mass.

 

Two types of exercises are important for building and maintaining bone mass:

• Weight-bearing exercises such as jogging, walking, stair climbing, dancing or those in which your bones and muscles work against gravity
• Resistant exercises, such as weight training, help maintain bones by strengthening the muscles around them

 The amount and type of activity you do plays a part in keeping your bones healthy and strong. Vary your activities so you exercise all parts of your body. And as always, talk to your doctor before starting any exercise program.

 

For more information or to make an appointment, call 968-4411 for Towner County Medical Center in Cando or 662-8662 for Devils Lake Community Clinic in Devils Lake.