Have you been diagnosed with osteoporosis or told that you have low bone density? Perhaps your mother or grandmother was diagnosed with the disease and you want to protect yourself from developing the problem? Well, this article should help you understand some of the questions you may be asking.

The first question you probably ask yourself is: What is osteoporosis? Osteoporosis is a disease caused by low bone mass and structural deterioration of bone tissue which leads to fragile bones that are more likely to get broken, or fractured. Any bone can sustain a fracture but the hip, spine and wrist are the most common fracture sites. In patients with osteoporosis the bones become so weak that they can break from a minor fall. In severe cases something as simple as coughing may lead to a broken bone. This disease is so dangerous because due to this one fall you may sustain a broken hip that will require surgery. Hip fractures are very dangerous because they can result in postoperative disability and even death.

Osteoporosis is very frequent and very hazardous. Fifty-five percent of Americans age fifty and older either have osteoporosis or have been diagnosed with low bone density. Of those with the disease eighty percent are women and twenty percent are men. So despite the common belief women are not the only ones that can be affected by the disease. All races are affected by the disease with a rising number of Hispanics being affected. Those with a family history of the disease are more likely to have it as well. People that have a low body weight and are small and thin are also likely to develop the problem.

Now you must be asking, well if so many people have this disease, what can I do to prevent myself? The first thing is to build strong bones during childhood and adolescence. Girls have almost ninety percent of their adult bone mass by age eighteen and boys follow shortly after at age twenty. Be sure you are getting the recommended calcium and vitamin D intakes as these help to build strong bones. Leading a healthy lifestyle also helps prevent osteoporosis. Limiting alcohol and caffeine consumption as well as not smoking tobacco will help. If you feel you are at risk for low bone density or osteoporosis you should talk with your health care professional about possible bone density testing. Engaging yourself in regular weight bearing and muscle strengthening activities will also help prevent low bone density and osteoporosis. High impact weight bearing exercises include: dancing, hiking, jogging, jumping rope and stair climbing. Low impact weight bearing exercises are also beneficial for those that cannot perform the high impact exercises. These include: walking, low impact aerobics and the elliptical. Muscle strengthening activities are just as important as weight bearing activities. A few examples of muscle strengthening activities include: lifting your own body weight, using weight machines, using elastic exercise bands and lifting free weights. Those who have already been diagnosed with osteoporosis should perform non weight bearing non impact exercises such as bike riding, water aerobics and swimming.

Do not take osteoporosis or low bone density lightly. It is a very common and possibly debilitating disease. If you fall into one of the big risk factor qualities be sure to engage in an active lifestyle as well as getting your proper intake of calcium and vitamin D. If you decide you want further testing or you have any questions direct them to your healthcare professional.