Here's a great site about National Osteoporosis Month from the Bone Health and Osteoporosis Foundation: https://www.bonehealthandosteoporosis.org/awareness-month/
On the site you can find
a social media toolkit
kick off events
on demand webinars
a Four Day Bone Health Challenge (starts on May 18)
podcast episodes
information on support and how to share your story
Many people think that osteoporosis is a disease you get when you're older. And for some, that is true. But young people can develop the condition as well.
Osteoporosis means that you have low bone density. This can lead to fractures.
Risk factors include:
- Getting older
- Being small and thin
- Having a family history of osteoporosis
- Taking certain medicines, like steroids
- Being a white or Asian woman
Taking vitamin D + calcium and eating calcium-rich foods can help keep your bones strong.
Exercise can also help, especially strength-training exercises such as working with weights and resistance bands. Certain yoga poses are also good for your bones. Walking outside and stair climbing can be beneficial. But if you have osteoporosis, consult a doctor before you begin an exercise regiment.
Balance and fall prevention are also important components of osteoporosis treatment.
There are medications to treat osteoporosis. Some are oral medicines, while others are injections and infusions. An endocrinologist can inform you about the risks and benefits of each medication.
For women who are peri-menopausal or menopausal, hormone replacement therapy can help maintain bone density.
Osteoporosis medicines can be controversial, as can eating dairy and
taking supplements for the condition. Consult with a doctor, preferably
an endocrinologist, to create a care plan that works for you.
I was diagnosed with osteoporosis at the age of 38. Because of swallowing difficulties, I have not been able to take oral medications. So far I have done the following to treat my osteoporosis:
two years of daily injections (Forteo)
one infusion (Reclast)
and two doses of Prolia (twice a year injection)
I am also on hormone replacement therapy, I take a calcium and vitamin D supplement, I eat calcium-rich foods (cheese, milk, cottage cheese, yogurt), and I exercise (walking, weights, balance exercises, and some yoga).
I have been extremely fortunate that what I am doing seems to be helping. After a dip in my bone density following the stoppage of oral contraceptive use, I have seen gains in my bone density, likely due to the Prolia. In particular, the bone density in my femoral neck increased quite a bit. I am now officially in osteopenia (a precursor to osteoporosis) in my forearm and femoral neck. I am still in the osteoporosis range in my hips.
It's never too early to think about keeping your bones strong. If you don't like dairy, or are sensitive to it, you can eat things like leafy greens and beans. Be active - weights, walking, and hiking are better for your bones than bike riding or swimming. Learn about what medicines can make you more susceptible to bone density issues.
Learn more about osteoporosis here: https://www.niams.nih.gov/health-topics/bone-health-and-osteoporosis
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