Risk Factors for Osteoporosis
There is no single cause of osteoporosis. For both men and women, genetic predisposition explains about 60-80% of a person's bone mass. However this still leaves a large percentage that is explained by other factors. Risk factors for osteoporosis include:
- Age 65 or older
- Previous fracture
- Family history of osteoporotic fracture
- Long-term (more than three months) use of glucocorticoid therapy such as prednisone
- Medical conditions (such as Celiac disease, Crohn's disease) that inhibit absorption of nutrients
- Early menopause (before age 45)
- Body weight less than 57 kg (125 lb)
- Low calcium intake
- Excess caffeine
- Smoking
Risk factors are cumulative. Thus, if a person is over 50 and has more than one of the major risk factors, she or he should consider speaking to a physician about being tested for osteoporosis. Assessing your risk factors can help you identify things that you can change. Some risk factors are a result of heredity, but others are lifestyle factors. By making changes in your lifestyle, such as nutrition and exercise, you can improve your bone health and lower your risk of developing osteoporosis.
Lifestyle changes you can make to decrease the risk of osteoporosis
- Limit caffeine intake - no more than 3-4 caffeinated beverages/day
- Limit alcohol intake - no more than 2 drinks/day. Alcohol an affect the body in many ways so individuals should discuss its use with their family doctor
- Ensure that you receive adequate calcium and vitamin D through diet, supplements, or both
- Stop smoking
- Participate in appropriate weight-bearing and strength training exercise programs, like Osteofit
Nutrition for Healthy Bones
For good bone health, as well as ensuring adequate calcium and vitamin D, eat a varied diet following Canada's Food Guide and avoid crash dieting. Recommendations for calcium and vitamin D are outlined below. To determine your calcium and vitamin D intakes, go to Calcium Calculator at www.bcdairyfoundation.ca and page 2 of Nutrition for Healthy Bones.
Recommended Total Calcium Intake
- Women and men (19-49 yrs) 1000 mg/day
- Women and men (50 yrs and over) 1200-1500 mg/day
Recommended Vitamin D Intake
- Women and men (19-49 yrs) 400 IU/day
- Women and men (50 yrs and over) 800 IU/day
In some cases, doctors may prescribe different amounts of calcium and vitamin D. Check with your doctor or dietitian.
