Testing, therapies, and preventing osteoporosis
How can I find out if I have weak bones?
There are tests you can get to determine your bone strength, also called bone density. One
test is a dual-energy x-ray absorptiometry (DEXA), which takes x-rays of your bones. There are
other types of bone strength tests as well; talk with your doctor or nurse to determine which type
of test is best for you.
If you are age 65 and older, you should get a bone density test. This test should also be
taken if you are between ages 60 and 64, weigh less than 154 pounds, and don’t take estrogen.
How can I prevent weak bones?
The best way to prevent weak bones is easy―start by building strong ones. No matter how old you
are, it's never too late to start! Building strong bones during childhood and adolescence is the
best defense against getting osteoporosis later, and will lessen the effects of the natural
bone loss that starts around age 30. As you get older, your bones don’t make new bone quickly
enough to keep up with the bone loss; after menopause, bone loss accelerates. Follow these
additional steps to aid in prevention.
1. Get enough calcium each day. Bones are made of calcium, and the best way to
prevent osteoporosis is to get enough calcium in your diet through foods and/or calcium pills
(consult your doctor or nurse before taking the latter). Girls and women ages 9-18 need 1300
milligrams per day, women ages 19-50 need 1000 milligrams, and women 51 and older
need 1200 milligrams. Pregnant or nursing women need the same amount of calcium as other women of
the same age.
2.
Get enough vitamin D each day. Vitamin D helps your body take in calcium. One
source of vitamin D is sunlight, and you need 10-15 minutes of sunlight to the hands, arms, and
face two to three times a week to get enough (the amount of time depends on how sensitive your skin
is to light, use of sunscreen, skin color, and pollution). You can also get vitamin D through
foods or in your vitamin pills. It’s measured in international units (IU), and women ages 19-50
need 200 IUs per day; ages 51-70 need 400 IUs per day, and ages 71 and older require 600 IUs
per day.
3.
Eat a healthy diet. Other nutrients, like vitamin A, vitamin C, magnesium, zinc,
and protein also help build strong bones. Milk provides many of these nutrients, but you can also
fine them in such foods as lean meat, fish, green leafy vegetables, and oranges.
4. Get moving. Being active helps your bones by slowing bone loss, improving
muscle strength, and increasing balance. Do weight-bearing physical activity, which is any
activity in which your body works against gravity. The many options include walking, dancing,
running, climbing stairs, gardening, yoga or tai chi, hiking, and lifting weights.
5. Don’t smoke. Smoking raises a woman’s risk of getting osteoporosis by damaging
bones and lowering the amount of bone-loss-slowing estrogen in the body.
6. Drink alcohol moderately. If you drink, limit yourself to
one alcoholic beverage per day. Alcohol can make it harder for your body to use the
calcuim you take in.
7.
Make your home safe. Reduce your chances of falling by making your home
safer. Install grab bars and a rubber bath mat in the shower or tub, keep your floors
free from clutter, and remove throw rugs that can cause you to trip.
8. Think about taking medicines to prevent or treat bone loss. Talk with your
doctor or nurse about the risks and benefits of medicines for bone loss.
Treatment
Lifestyle changes and medical treatment are part of a total program to prevent future fractures.
A diet rich in calcium, daily exercise, and drug therapy are treatment options. Good posture and
prevention of falls can lower your chances of being injured.