Has your doctor talked to you about osteoporosis or recommended screening? Osteoporosis is a condition of weak bones that are more prone to fractures. Osteoporosis affects nearly one in 10 adults over the age of 50 in the U.S. Osteoporosis may put you at risk for fractures which can often be associated with increased mortality. Postmenopausal women are at a higher risk, but there are also other risk factors that are associated with low bone density.
It is recommended that postmenopausal women aged 65 or older get a DEXA scan which is a quick imaging that helps quantify how dense or strong your bones are. Younger women may also need screening with DEXA if they have certain risk factors, so be sure to talk to your doctor about this. As with many conditions, increased age is linked to the condition. Females, especially after menopause are at a greater risk due to a decrease in estrogen levels. Menopause before age 40 is also a risk. Having low body weight, smoking and excessive alcohol increases the risk of weaker bones. As with other conditions that are familial, having a parent with a history of a hip fracture may also be a risk factor.
Simple ways to strengthen your bones at home include incorporating weight-bearing exercises and resistance training with weights or exercise bands into your routine. Combining strength training with aerobic activities such as brisk walking, swimming or jogging may provide additional benefits for bone health. Tai chi can also be beneficial! Try to get at least 150 minutes of physical activity weekly — this is only about 30 minutes a day, 5 days of the week! Finally, try to get enough vitamin D and calcium daily; getting it through your diet is ideal. Foods high in calcium include dairy, cruciferous vegetables, sardines and fortified foods. Talk to your doctor about your medications as some may also put your bones at risk. If you desire to stop smoking or cut down on alcohol, know that your doctor can help you get started on the right track.