News & Events

Tips for making a difference in your bone & joint health

Date: 10/31/2023

Is Osteoporosis on your horizon? 

October is Bone and Joint Health Awareness Month. Brian Abbott, DO, is a non-surgical orthopedic provider with Northern Light Orthopedics in Waterville and he wants to share how we can make a difference in our future health.

Staying active and healthy as we age takes dedication and knowledge. Osteoporosis may be a common older-person disease, but it doesn’t have to be! You can take steps to avoid low bone density and bone mass. Why is that important? Because weakened bone tissue places individuals at a higher risk of fractures – and that can be a serious health threat for many older Americans.

Be aware of a pre-cursor to osteoporosis, a condition called osteopenia, which means low bone mass. Those with osteopenia have a higher risk of developing osteoporosis. Close to 20% of women over 50 have osteoporosis of the femoral neck (which is the upper end of the long thigh bone) or lumbar spine. Although this is a disease that more commonly affects women, more than 4% of men have osteoporosis affecting the same areas. Between men and women over 50 there are 10.2 million people with osteoporosis in our country as of 2010. Prevalence of osteopenia is much higher in adults over 50, affecting over 50% of women and 30% of men.

Here are some ways to reduce your risk of developing osteopenia and osteoporosis:

  • Improve calcium intake: The U.S. American Dietary Association (ADA) recommends postmenopausal women have an intake of 1200 mg of calcium daily. Ideally, the calcium is obtained through the diet. Some foods that are higher in calcium include milk, yogurt, orange juice, tofu with calcium, and cheese. If an individual is able to get an adequate amount of calcium in their diet, then there is no need for supplementation. As we talk about supplemental calcium, there is some controversy over its safety. Some data suggests supplemental calcium can increase the risk of a cardiovascular event. Before you consider a calcium supplement, please discuss it with your primary care provider (PCP). 

  • Increase vitamin D: The U.S. ADA also recommends that women have 800 IU (international units) of vitamin D daily to reduce their risk of osteoporosis. Some people may need to take higher doses if they have problems absorbing some nutrients while taking certain medications. Again, it’s a great topic to talk to your PCP about because they know your total health picture and can advise what’s best for you personally.

  • Get moving: Exercise is a critical part in reducing the risk of osteoporosis and fractures. Generally, it is recommended that a person get at least 30-minutes of weight-bearing exercise (such as walking) on most days of the week and do strengthening exercises two-to-three days a week. These measures may provide the most benefit by decreasing the risk of falling. Not only does exercise reduce the risk of falling, data show that weight-bearing exercises can improve the bone density of the lumbar spine. Progressive resistance exercise, such as walking, also has been found to improve the bone density of the femoral neck.

  • Stop smoking and reduce alcohol consumption: Smoking cigarettes has been found to accelerate bone loss. A study found that smoking a pack a day throughout adult life caused a 5-10% decrease in bone density. High consumption of alcohol has also been found to increase the risk of osteoporosis so keeping alcohol intake at or below recommended levels can be helpful. Your provider can help you with resources to address these issues if needed.

  • Medication options: There are medications that can be used to help decrease the risk of a fracture for those who are at higher risk and have the indication for further medical treatment. Speak with your PCP about medication options. 

  • Is it time to be screened: The United States Preventive Services Task Force (USPSTF) recommends screening for osteoporosis with a DEXA scan in women 65 years of age and older. The USPSTF recommends screening women younger than 65 if they have certain risk factor such as a parental history of hip fracture, they are a smoker, consume alcohol beyond the certain level or they have a low body weight. Currently, there is insufficient data to recommend screening in men.

If you have more questions about screening for osteoporosis, reducing your risk of developing the disease, and available treatments, I encourage you to bring up this topic with your primary care provider. Assessing your risk and taking action now can help you face a future with healthier bones and joints. 

Dr. Brian Abbott is with Northern Light Orthopedics in Waterville. He is board-certified in Family Medicine and Neuromusculoskeletal Medicine/Osteopathic Manipulation and holds a certificate of additional qualification in primary care sports medicine. Learn more about Dr. Abbott here.