Quiz: What Do You Know About Osteoporosis

When you have osteoporosis, you can’t feel your bones getting weaker. You probably won’t know it has happened until it’s too late. You could break a bone in a fall, but it also might happen from just bumping into furniture or even sneezing. You’re also more likely to get fractures in your spine.

You can find out if you have osteoporosis by getting a bone density test, which measures how much bone you have in your hips and spine. 

Vitamin D, which you can get from the sun and from food, is important to bone health. Your body can’t absorb calcium without it.

Fatty fish like wild tuna and salmon are good sources of it. Some drinks like milk and orange juice have it added to them.

Your doctor can help you know if you’re getting enough vitamin D.

Your body needs calcium to function. When it doesn’t have enough, it pulls calcium from your bones. Not getting enough calcium can lead to bone thinning and raises your chance of fractures.

Your bones are living, growing tissue that store calcium and other minerals. Up until about age 30, your body will build bone tissue faster than you’ll lose it. After age 35, the process starts to reverse. Bones break down quicker, and that leads to a higher chance of osteoporosis.

It can’t help build new bone at that age, but exercise can help slow bone loss and can also build or maintain muscles. If you have osteoporosis, try to exercise for 30 minutes most days. Look for opportunities to move throughout your day, whether it’s gardening, a short walk, or dancing to your favorite song.

If you have a teenage child, encourage them to exercise. Pre-teen and teen years are the best time to build up your bones.

About 80% of people with osteoporosis are women. Women’s bones are smaller and thinner than men’s.

Women going through menopause are more likely to get osteoporosis. The hormone estrogen, which helps protect bones, drops when women reach menopause.

You may have heard that weight-bearing exercises help strengthen your bones, but that doesn’t mean you need to lift barbells. Any exercise that you do with your feet on the ground forces your bones to support your weight. And that helps your bones. Walking, jogging, hiking, climbing, aerobics, tennis, and weight training are good options for most people. But check with your doctor first.

Most adults need at least 1,000 mg of calcium a day. Dairy is a good source, but green veggies like kale, turnip greens, and bok choi also are high in calcium. Children and teens ages 10 to 20 need more calcium: at least 1,300 mg a day.

Family history does play a role, just like your age and gender. But there’s a lot you can do to protect your bones and keep them strong:

• Drink milk.

• Eat foods high in calcium and vitamin D.

• Exercise regularly.

• Get plenty of fruit and vegetables.

• Be mindful of how much alcohol you drink. 

It’s no secret that dairy products are calcium powerhouses, but yogurt has a slight edge over milk. An 8-ounce cup of yogurt gives you about a third of your daily calcium needs.

Other good sources are drinks that have calcium added. You can buy orange juice and almond, rice, and soy milks with extra calcium. If you drink anything fortified with calcium, though, be sure to shake the container first; the calcium can settle to the bottom.