Understanding osteoporosis - prevention

Do you want to learn more about osteoporosis prevention? Read on to find out how you can prevent bone loss and debilitating fractures by making some simple lifestyle changes.

What is my personal risk of osteoporosis?

Bone loss with osteoporosis is a result of both genetic and environmental factors. To prevent osteoporosis or to stop bone loss you must first understand your personal risk of osteoporosis.

The NHS says osteoporosis can affect men and women, but women are at greater risk because changes in hormone levels can affect bone density.

Here's how to strengthen and protect your bones. First learn about osteoporosis risk factors. Then take charge and change those risk factors you can control. Depending on your specific risk factors, you can also talk to your doctor about a bone density test.

What's a bone density test for osteoporosis?

A bone density test measures a small part of one or a few bones to evaluate the strength of your bones and potential risk for osteoporosis. The bones most commonly measured by a bone density test include the hip, the spine and the heel.

The most widely used bone density test is the DXA test of the hip and lower spine. DXA stands for dual energy X-ray absorptiometry. The DXA test is painless and takes about 10 minutes. It uses only a fraction of the radiation needed for a chest X-ray. Your doctor can refer you for a DXA bone density test and give you your T-score, which represents the overall strength of your bone.

A T-score is a measurement of how you compare to young adults of the same sex and race. If your T-score is between 0 and 1, you’re considered normal. If you fall below average, the T-score will be a negative number. A T-score between -1 and -2.5 indicates low bone mass, a condition called osteopenia, which is mild thinning of bone. However it is not as severe as osteoporosis. A T-score below -2.5 (for example, -3) indicates your bone mass is more than 2.5 times thinner than that of a young adult. This is a sign that you have osteoporosis.

How important is regular exercise for preventing osteoporosis?

It's recommended that adults get at least 30 minutes of exercise each day to strengthen bones and prevent osteoporosis. Weight-bearing exercises force your body to resist gravity and stimulate cells in the body that make new bone.

Strength training causes the muscles to pull on the bone. This results in increased bone strength. Strength training also increases flexibility and reduces the likelihood of falling - the number one risk factor for hip fracture.

The following examples of weight-bearing and strengthening exercises can help keep your bones strong:

• Aerobics
• Climbing stairs
• Dancing
• Jogging
• Racquet sports
• Running
• T’ai chi
• Walking
• Water aerobics
• Yoga

These exercises will not only help you improve your muscle strength, they will also help strengthen your bones:

• Lifting tins of food or bags of groceries
• Lifting free weights
• Lifting young children
• Using ankle and wrist weights
• Using elastic resistance bands
• Using weight machines
• Using your own weight as resistance
• Working out with barbells