Osteoporosis…Bone Basics
What is Osteoporosis?
A disease in which the bones become porous through a loss of minerals, especially
calcium, which results in loss of bone mass. This makes the bones weak, fragile and more
susceptible and prone to breaking.
What are the risk factors?
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Being female (women are 4x more likely than men to have osteoporosis- women have
less bone mass to start with and lose it at a much faster rate)
Advanced age
Small bone structure
Ethnicity (Caucasian and Asian females highest, African –American men and women
have lowest risk)
Family history
Personal history of fracture after age 50
History of anorexia nervosa
Current low bone mass
Estrogen deficiency as a result of menopause or resulting from surgical removal of
ovaries
History of abnormal absence of menstrual periods
Low lifetime calcium intake
Vitamin D deficiency
Use of certain medications
Low testosterone levels in men
Inactive lifestyle and immobility
cigarette smoking
Excessive use of alcohol
What are the consequences of osteoporosis?
1. Fractures are the most common consequence
2. Area most prone to osteoporosis related fractures are hips, spine, wrists and ribs.
3. “Silent Fractures” can also occur- they are fractures a person may have without knowing
or filling pain
4. There are not any symptoms for low bone density and osteoporosis is usually detected
too late
5. Estimated that 10 million Americans have osteoporosis and that 34 million more adults
have low bone mass, placing them at higher risk for this disease.
6. Important to remember that EVERYONE loses bone density with age regardless of
gender or ethnicity.
Prevention
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Get daily recommended amounts of calcium and Vitamin D:
Calcium = 1,000 mg for 19-50 yrs of age
1, 200 mg for 50+ yrs of age
Vitamin D = 5mg for 19-50 yrs.
10 mg for 51-70 yrs
15 mg for 71+ yrs of age
Food sources of Calcium = milk, cheese, yogurt, other low-fat dairy products, soy milk,
fortified cereals and juices, legumes such as pinto and navy beans, corn tortillas
Food sources for Vitamin D= fortified low-fat dairy products
Engaging in regular weight-bearing exercise: walking, jogging, stair climbing, hiking,
tennis, racquetball are examples for the lower body. Light hand weights can be used to
strengthen upper body.
Avoid smoking or excessive alcohol use
Have a bone density test
Taking prevention or treatment medication when appropriate after speaking with health
care provider
Talking to your healthcare provider about bone health
Bone testing
1. Bone Mineral Density (BMD) test measures bone mass, and most often done for the
spine, wrist or hips.
2. This test is painless and non-invasive. A type of x-ray, ultrasound, or CT scan can be
used to look at bone density.
3. Who should get tested- all women 65+, younger postmenopausal women who have
one or more risk factors, postmenopausal women who have had a recent fracture
Treating Osteoporosis
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Unfortunately osteoporosis is incurable, but steps can be taken to slow and minimize
progression as well as reduce the amount of fractures associated with the disease.
1. Nutrition: healthy eating will always contribute to ones overall heath, so it is
important to get the appropriate daily intake of calcium and vitamin d
2. Exercise: plays an important role in prevention as well as management of
osteoporosis. It improves bone strength and enhances muscle coordination and
balance- to prevent falls. Also promotes flexibility.
3. Medication: your doctor can prescribe medication that will help treat osteoporosis
4. Preventing falls: be sure that you have taken appropriate safety measures to prevent
the possibility of falling and fracturing a bone- use cane/ walker, as needed, avoid
slippery walkways, wear shoes with rubber soles for better traction, make sure shoelaces are tied and tucked away, optimize vision by wearing eyeglasses, contacts, and
having regular exams, use handrails on walkways and stairs, use sturdy/wide-based
step stools if you must, secure throw rugs with rubberized mats underneath, keep
cords and clutter out of walkways in the home, use rubber mat in shower or tub,
consider side effects of medication that can affect balance, mobility or mental
awareness- talk to your Dr. about these side effects.
*This information is only to be used as a general summary to the public for educational
purposes only, and nothing in this information should be substituted for medical advice,
diagnosis, or treatment.
New Mexico State University is an equal opportunity/affirmative action employer and educator. NMSU
and the U.S. Department of Agriculture Cooperating.