Osteoporosis is a bone disease that occurs when bone mineral density and bone mass decreases, or when the structure and strength of bone changes.  The decrease in bone strength may lead to an increase in the risk of fractures.  The disease has no obvious symptoms leaving many people unaware that they have osteoporosis until they suffer a broken bone.  Fractures can be life-altering, causing pain, disability, and loss of independence.  May is National Osteoporosis Awareness and Prevention Month during which the Bone Health & Osteoporosis Foundation works to generate awareness and inspire behavioral change regarding the critical importance of good bone health and osteoporosis prevention.
 
Osteoporosis is a common disease.  Approximately 54 million Americans have osteoporosis or low bone mass, placing them at increased risk for osteoporosis.  Studies suggest that approximately one in two women and up to one in four men age 50 and older will break a bone due to osteoporosis.  Osteoporosis means “porous bone.”  Viewed under a microscope, healthy bone resembles a honeycomb.  When osteoporosis occurs, the spaces in the honeycomb appear much larger compared to healthy bone.  Osteoporotic bones have lost density or mass, contain an abnormal tissue structure, and become weakened and more likely to break.  

Osteoporotic bone breaks are most likely to occur in the hip, spine, or wrist; however, a break may occur in other bones as well.  In addition to causing permanent pain, osteoporosis causes some patients to lose height.  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.  Additionally, twenty percent of seniors who break a hip will suffer more serious consequences within one year from either complications related to the broken bone itself or the surgery to repair it.  Many patients require long-term nursing home care.

From birth to adulthood, bones develop and grow until peak bone mass is achieved, typically by the age of 30.  At this point, the bones are the strongest, densest, and least likely to fracture.  Throughout life, bone is constantly being renewed, with new bone replacing old bone assisting in keeping the skeletal structure strong.  The process slows in the early 20s, and as people age, bone mass begins to be lost faster than it is created.  For people with osteoporosis, more and more bone is lost and not replaced.  
The likelihood of developing osteoporosis depends partly on how much bone mass a person attains in youth.  Peak bone mass is partly inherited and varies also by ethnic group.  There are a number of risk factors that can increase the risk of developing osteoporosis including age, race, lifestyle choices, and medical conditions and treatments.  Low levels of certain hormones such as estrogen and testosterone can also increase the changes of developing the disease.  While some risk factors cannot be changed, healthy lifestyle choices may assist in preventing the disease and fractures.

Beginning in childhood and as a person ages, a diet low in calcium and vitamin D intake contributes to diminished bone density, early bone loss, and an increased risk of fractures.  Severely restricting food intake and being underweight weakens bone in both men and women.  People who sit for long periods of time have a higher risk of osteoporosis than those who are more active.  As an adult, maintaining healthy bones is vital to avoiding premature bone loss.  Making simple changes to diet, exercise, and other lifestyle habits assist in prevention of osteoporosis as well as benefiting general well-being. 

To lower the risk of bone loss, consume a healthy diet including enough calcium and protein, two key nutrients for bone health.  Men and women between the ages of 18 and 50 need 1,000 milligrams of calcium a day and up to 1,200 milligrams when women turn 50 and men turn 70.  Low-fat dairy products, dark green leafy vegetables, canned salmon or sardines with bones, soy products, such as tofu, calcium-fortified cereals, and orange juice are good sources of calcium.  To assist in the absorption of calcium, vitamin D is needed.  The average young adult needs about 15 minutes of daily sun exposure to obtain a healthy level of vitamin D which is made in the skin after exposure to sunlight.  Vitamin D intake can also be increased through consumption of certain foods such as oily fish, eggs, mushrooms, and fortified dairy foods or juices.  

Exercise is also vital to build strong bones and slow bone loss.  Even if a person has been inactive, movement benefits the bones no matter what age a person begins an exercise routine.  Combine strength training exercises with weight-bearing and balance exercises.  Strength training assists in strengthening muscles and bones in the arms and upper spine.  Weight-bearing exercises, such as walking, jogging, running, stair climbing, skipping rope, skiing, and impact-producing sports, affect mainly the bones in the legs, hips, and lower spine.  Balance exercises, such as tai chi, can reduce the risk of falling.  Proper posture and learning the correct way to move can protect bones while exercising.

Changing certain lifestyle habits will also decrease the risk of osteoporosis.  Regular consumption of more than two alcoholic drinks a day is detrimental to bone health.  Tobacco use has also been shown to contribute to weak bones.  People in a hurry need to slow down.  Be cautious about preventing falls, inside the home and out.  If there is a concern about developing osteoporosis, consult a physician about a bone health assessment or bone density test.