Using the WHO definition of osteoporosis, the prevalence in the US of osteoporosis in Caucasian postmenopausal women based on the lowest bone mass at any site is estimated to be 14% of women aged 50-59 years, 22% of women aged 60-69 years, 39% women aged 70-79 years, and 70% women aged 80 years or greater(ref 3).
Just 30 minutes of exercise each day can help strengthen bones and prevent osteoporosis. Weight-bearing exercises, such as yoga, tai chi, and even walking, help the body resist gravity and stimulate bone cells to grow. Strength-training builds muscles which also increases bone strength.
While osteoporosis does cause bones to become weak and fragile, so that they break easily – even from a minor fall or a sneeze – osteoporosis is not a normal part of aging. It is a disease that is common, serious and even deadly.
Bone loss begins to occur at an approximate rate of 0.25% a year and is variable depending on many genetic and environmental factors. This may be considered the second stage towards osteopenia and/or osteoporosis. It is important to understand that this is a perfectly normal part of the aging process.
Osteoporosis can be serious. Fractures can alter or threaten your life. A significant number of people have osteoporosis and have hip fractures die within one year of the fracture.
How common is osteoporosis? Over 1 million Australians have osteoporosis. In those aged 50 years and over 66% have osteoporosis or osteopenia. There are over 173,000 broken bones each year due to poor bone health.
Mortality. One-year mortality was 16.0% in treated men (3.0% in background controls) and 6.6% in treated women (4.6% in background controls). The corresponding mortality at 5 years was 48.2% (24.6%) in men and 28.3% (31.9%) in women. At 10 years, mortality was 69.7% (45.4%) in men and 50.2% (50.8%) in women.
The mean residual life expectancy of a 50-year-old man beginning osteoporosis treatment can be estimated at 18.2 years and the residual life expectancy of a 75-year-old man beginning treatment estimat- ed at 7.5 years. The corresponding estimates in women are 26.4 years and 13.5 years.
Weight-bearing exercises, such as walking, jogging, and climbing stairs, can help you build strong bones and slow bone loss.
Vitamin D supplementation may decrease bone turnover and increase bone mineral density. Several randomized placebo-controlled trials with vitamin D and calcium showed a significant decrease in fracture incidence. However, very high doses of vitamin D once per year may have adverse effects.
Weight-bearing aerobic activities
Examples include walking, dancing, low-impact aerobics, elliptical training machines, stair climbing and gardening. These types of exercise work directly on the bones in your legs, hips and lower spine to slow mineral loss.
Daily suggested calcium intake for adults
Adults 19-50 years: 1,000 mg. Adult men 51-70 years: 1,000 mg. Adult women 51-70 years: 1,200 mg. Adults 71 years and older: 1,200 mg.
Regardless of being male, female or your goals, weight training has proven benefits of preventing or reversing Osteoporosis.
Eating foods that have a lot of salt (sodium) causes your body to lose calcium and can lead to bone loss. Try to limit the amount of processed foods, canned foods and salt added to the foods you eat each day. To learn if a food is high in sodium, look at the Nutrition Facts label.
Women younger than 75 years and men under 60 years can expect to live at least 15 more years after beginning treatment for osteoporosis, according to a new observational study.
The same healthy lifestyle choices that help prevent osteoporosis can be used to treat it. These include exercising regularly and eating a healthy diet. However, lifestyle changes may not be enough if you have lost a lot of bone density. There are also several medications to consider.
Osteoporosis is Serious
When osteoporosis affects vertebrae, or the bones of the spine, it often leads to a stooped or hunched posture. Osteoporosis may limit mobility, which often leads to feelings of isolation or depression.
Osteoporosis causes bones to become weak and fracture, which can also cause a person to become shorter. Should we pay attention to how fast we lose height? Yes. Shrinking too fast can be an indication of a much bigger problem than having to hem your pants.
Many people can live well with osteoporosis and avoid breaking bones in the first place. But if you have had fractures, it's important to learn about the steps you can take to maintain a good quality of life.
Poor bone health: 2012-2022
Based on the 4.74 million Australians with poor bone health, 22% have osteoporosis and 78% have osteopenia. By 2022, it is estimated there will be 6.2 million Australians over the age of 50 with osteoporosis or osteopenia.