Ready for some good news? Osteoporosis is largely preventable. As with avoiding many chronic health conditions, the key is having healthy habits in place. In fact, there’s one habit in particular endocrinologists wish everyone would stop by 50 to lower their risk of osteoporosis.
Osteoporosis is a bone disease that causes a decrease in bone density and thickness. When this happens, bones can break more easily and it can make bone fractures more common. “Osteoporosis remains a major public health issue as every two minutes someone will suffer a hip fracture and there are over 2 million osteoporosis-related fractures in the U.S.,” says Dr. Rachel Pessah-Pollack, MD, FACE, an endocrinologist specializing in bone health and a Clinical Professor of Medicine at NYU School of Medicine. “Despite these statistics, we know that an alarming number of women are not diagnosed or treated for osteoporosis. There are key features to know regarding your risk for osteoporosis and opportunities for prevention,” Dr. Pessah-Pollack adds.
Related: This Is the #1 Thing People Over 50 Should Consume Every Day for Strong Bones, According to Geriatricians
The #1 Habit to Stop by 50 to Lower Your Risk of Osteoporosis
If you want to lower your risk of osteoporosis, both doctors recommend stopping one specific habit: avoiding high alcohol intake. “We know that high alcohol use can increase the risk for bone loss and osteoporosis. Consuming two or more drinks per day can increase this risk and should be avoided,” Dr. Pessah-Pollack says.
Related: The One Simple Workout Move an Endocrinologist Is Begging People Over 50 To Do for Bone Health
As you likely expect, diet and exercise also play a role in reducing the risk of osteoporosis. “I recommend eating a diet rich in natural sources of calcium, protein and vitamins, keeping up with regular strengthening and aerobic exercise as well as getting fresh air and sunlight outside,” Dr. Prakash Patel says.
If you are younger than 50, Dr. Pessah-Pollack says to be mindful of calcium intake. “The goal is 1,000 milligrams of dietary calcium daily if you are younger than 50 years old. If you are not achieving this goal, a calcium supplement may be beneficial to ensure you are getting enough calcium,” she says, adding that foods high in calcium include dairy products, fortified foods like orange juice and cereals, dark leafy greens, tofu and edamame.
If you are a woman 65 or older or a man 70 or older, it can be beneficial to get a bone density test to know your risk for osteoporosis. If you are at an increased risk for osteoporosis, consider getting a bone density test even earlier.
Getting older doesn’t have to mean getting osteoporosis. Do what you can today to preserve your bones both now and decades into the future.
Related: This Is the #1 Sign of Healthy Bones, According to Endocrinologists
Sources
Dr. Rachel Pessah-Pollack, MD, FACE, endocrinologist specializing in bone health and a Clinical Professor of Medicine at NYU School of MedicineDr. Ishita Prakash Patel, MD, endocrinologist with Texas Diabetes and Endocrinology Read More Details
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