Are You at Risk for Osteoporosis?

Who Gets Osteoporosis?

More than 53 million people either already have osteoporosis or are at risk due to low bone mass (National Institute of Arthritis and Musculoskeletal and Skin Diseases [NIAMSD] n.d.).

Osteoporosis can strike at any age, but it is most common in older women. One out of every two women and one in four men over age 50 will break a bone in their lifetime due to osteoporosis (National Osteoporosis Foundation n.d.).

What Causes Osteoporosis?

Many risk factors can lead to bone loss and osteoporosis. Some of these risk factors you cannot change, while others you can (NIAMSD 2019).

Risk Factors You Cannot Change

• Sex: women develop osteoporosis more often than men.
• Age: the older men and women are, the greater their risk for osteoporosis.
• Frame size: small, thin women with a small bone structure are at greater risk.
• Ethnicity: white and Asian women are at the highest risk.
• Family history: osteoporosis tends to run in families; if a family member has osteoporosis or a history of broken bones, there is a greater chance you might develop it as well.

Risk Factors You Can Change

• Hormones: low estrogen levels due to menopause or missing menstrual periods in women and low testosterone levels in men can lead to osteoporosis.
• Nutrition: a diet low in calcium and vitamin D raises the risk of bone loss.
• Medication use: some medicines increase the risk of osteoporosis.
• Activity level: lack of exercise or long-term bed rest can weaken bones.
• Alcohol intake: consuming more than two or three alcoholic beverages a day can cause bone loss that can lead to broken bones.
• Smoking and tobacco: using tobacco is linked to decreased bone density.
• Anorexia nervosa: an eating disorder characterized by excessive dieting that can increase the risk for bone loss and osteoporosis.

How Can I  Reduce My Risk?

There are many steps you can take to keep your bones healthy and strong. Concentrate your efforts on the risk factors you can change. Eat a healthy diet that includes calcium and vitamin D (consult with your health care provider for the recommended amounts). Participate in regular weight-bearing exercises that can maintain and increase bone strength. Do not drink alcohol in excess or smoke. Lastly, talk to your health care provider about the medications you are taking. Some medications are prescribed to prevent and treat osteoporosis. On the other hand, some medications used for other purposes may result in bone loss (NIAMSD 2019)

 To help reduce your risk of osteoporosis, consider increasing your intake of the following foods:

• Fat-free or low-fat dairy products
• Beans such as navy, black, kidney, chickpeas (garbanzo), pinto, and cannellini
• Calcium-fortified products such as orange juice and cereal
• Canned fish with bones, such as sardines and salmon
• Calcium-fortified soy products such as soy beverages and tofu
• Dark green leafy vegetables such as broccoli, bok choy, collards, and spinach

Examine your risks

Try the following to boost calcium content of your meals and snacks

•  Add fat-free or low-fat cheese to an English muffin, bagel, or toast.
•  Drink fat-free or low-fat milk instead of sugar-sweetened or other beverages at meals.
• Enjoy a glass of fat-free or low-fat milk, fortified soy beverage, or hot chocolate for a snack.
• Add broccoli or beans to a leafy green salad.
• Add nonfat dry milk powder to recipes (meatballs, meatloaf, creamed soups).
• Choose fat-free or low-fat yogurt for breakfast or a snack.

Whole-Wheat Pasta with Beans and Greens

12 servings | Serving size: ¾-cup

When preparing this recipe, start with clean countertops and utensils. Wash hands with soap and water. Wash whole, fresh produce under cold, running water by rinsing greens, gently rubbing onions and garlic, and scrubbing carrot with a clean vegetable brush. Prewashed, packaged items do not require further washing.

Ingredients

• 1 (16-ounce) package whole wheat pasta
• 2 Tablespoons canola oil
• 2 medium onions, diced
• 1 medium carrot, diced
• 3 large garlic cloves, minced
• 1 teaspoon dried oregano
• ½ teaspoon ground black pepper
• 1 pound spinach, kale, or Swiss chard, tough stems removed, coarsely chopped
• 2 (15.5-ounce) cans no salt added great northern or cannellini beans, rinsed and drained

Instructions

1. Cook pasta following package directions. Drain, reserving 1 cup pasta water. Set aside.
2. While pasta is cooking, heat oil in a large skillet over medium-low heat. Add onion, carrot, and garlic. Cook until onions are soft.
3. Add ½ cup reserved pasta water, oregano, and pepper. Add greens and cook until tender.
4. Add beans to the skillet. If needed, add more reserved pasta water to make a sauce.
5. Add cooked pasta to beans and greens. Toss to combine. Cook until pasta is heated through, about 5 minutes.

References

• National Institute of Arthritis and Musculoskeletal and Skin Diseases. n.d. “Osteoporosis.” U.S. Department of Health and Human Services, National Institutes of Health. Accessed August 2021.
• National Institute of Arthritis and Musculoskeletal and Skin Diseases. 2019. “Osteoporosis Overview.” U.S. Department of Health and Human Services, National Institutes of Health. Last reviewed October 2019.
• National Osteoporosis Foundation. n.d. “What Is Osteoporosis and What Causes It?” Accessed August 2021.

Prepared by extension educators Laurie Welch, MPH, MCHES; and Dori Owczarzak, M.S., RD, LDN.