Preventing osteoporosis
VCU School of Pharmacy faculty, alumni and students have provided the Dr. Rx column for Richmond’s Fifty Plus magazine since December 2009. We now share those columns on the SOP website, as well, for those who might not have seen the most recent issue.
Serving as Dr. Rx for January 2016 was Abbey Ellis, a fourth-year Pharm.D. student. She holds a bachelor of science degree in biochemistry with a minor in chemistry and concentration in biotechnology from Virginia Tech. Her area of focus is geriatrics.
Q: One of my close friends was recently diagnosed with osteoporosis after fracturing her foot. Is there anything I can do to prevent or lower my risk of developing osteoporosis?
A: Osteoporosis is a bone disorder characterized by weakened bones and increased risk of fractures. It affects approximately 54 million Americans, and fractures due to osteoporosis occur in about 1 in 2 women and 1 in 4 men older than 50.
It is important to recognize that osteoporosis and the broken bones that it causes are not a normal part of aging. There are several ways to prevent or reduce your chances of developing osteoporosis. Determining what factors that might put you at risk for developing osteoporosis is essential to prevention. Common uncontrollable risk factors include:
- Age older than 50
- Female
- Menopause
- Family history of osteoporosis
- Low body weight/ small or thin build
- Broken bones or loss of height
Certain medical conditions such as gastrointestinal disorders, hyperthyroidism, diabetes, blood disorders, breast and prostate cancer, and disorders requiring treatment with steroids can cause bone loss. Several medications also can cause or worsen osteoporosis. Common medications associated with bone loss include steroids, certain heartburn medications, some antidepressants, chemotherapy and many more. When starting a new medication, talk with your pharmacist to see if it has a risk for development of osteoporosis.
Early prevention of bone loss is key to avoiding the development of osteoporosis. It is essential that you get enough calcium and vitamin D through your diet or by supplementation. The body uses calcium to build bones and keep them healthy, and vitamin D helps your body use calcium. Women younger than 50 and men ages 50 to 70 should be getting at least 1,000 mg of calcium daily, and women older than 50 and men older than 70 should be getting 1,200 mg of calcium daily.
Men and women older than 50 should be getting at least 800 to 1,000 units of vitamin D daily. Eating a well-balanced diet high in dairy, fatty fish such as salmon, and fruits and vegetables is a great way to promote bone health. However, if you cannot get enough calcium and vitamin D through diet, you can supplement with over-the-counter products or get a prescription from your doctor.
Engaging in regular weight-bearing exercise and muscle strengthening are important ways to prevent the development of osteoporosis. Weight-bearing exercises such as walking or jogging should be done 30 minutes on most days of the week. Muscle strengthening or resistance training such as lifting weights should be done at least two to three days per week. Tobacco use and excessive alcohol intake should also be avoided.
In summary, osteoporosis is a silent disease and early detection of osteoporosis is key to preventing broken bones in the future. If you have concerns about osteoporosis, speak with your doctor about your risk and the best preventive treatment for you.
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