Osteoporosis is a disease characterized by an exaggerated loss of bone mass and by poor bone quality. Osteoporosis literally means porous bones and is called the silent disease because you cannot feel your bones becoming weaker. Typically, there are no warning signs until a fracture occurs, usually at the hip, spine or wrist. Osteoporosis is responsible for more than 1.5 million fractures annually.

Risk Factors:

• Being female
• Family history of osteoporosis
• Being Caucasian or Asian, although African Americans and Hispanic Americans are at significant risk as well
• Small, thin frame
• Early menopause and post menopause
• Lack of calcium and Vitamin D
• Smoking and excessive alcohol use
• Certain medications like steroids, anti-seizure drugs and thyroid hormones
• Lack of exercise

The longer you live, the greater the likelihood of developing osteoporosis. Fifteen percent of women in their 50s have osteoporosis and the number increases to 50% in women in their 80s.

Estimates show that one in two women and one in eight men over age 50 will have an osteoporosis-related fracture in their lifetime.

Prevention of osteoporosis should begin in childhood and continue throughout life.

Osteoporosis Prevention:

• Eat a well balanced diet rich in calcium and Vitamin D. Women 65+ need 1500 milligrams of calcium daily and 400-800 IU of Vitamin D.
• Don't smoke and limit alcoholic beverages.
• Participate in a regular program of weight bearing exercise. Walking, running, tennis, and strength training are a few examples of weight bearing exercise.
• Talk to your doctor about Bone Mineral Density (BMD) testing. A BMD test can detect osteoporosis before a fracture occurs.
• Talk to your doctor about medications that help prevent and treat bone loss.

Stand Tall

Good posture is important throughout life, but is especially important if you have osteoporosis.

What does “good” posture look like?

If you were to look at yourself from the side when seated, you should be able to draw a straight line from your ears to your shoulders to your hips. In standing, good postural alignment would also include an extension of that straight line to your knees and ankles.

So practice good posture!

Imagine you have a string attached to the top of your head. Pulling the string upward will keep your head high, your chin slightly tucked in and your shoulder blades slightly pinched together.