When we think about family health history, many of us consider heart conditions, diabetes, or even certain types of cancer. But, there is another crucial aspect that often gets overlooked—bone health. Just like other hereditary conditions, osteoporosis can run in families, making it vital to know where you stand. By knowing your family history, you can take steps now to help ensure greater mobility and independence as you age.
Understanding Osteoporosis
Osteoporosis is often called a “silent disease” because many people typically don’t have symptoms until a bone breaks. It’s a condition where bones become weak and fragile, making them more susceptible to fractures from something even as simple as a light bump or minor fall. And, while it’s common to associate osteoporosis with aging, it’s important to note that family history plays a significant role in your risk level.
Understanding how widespread the disease is helps put the importance of good bone health into perspective.Approximately 10 million Americans currently have osteoporosis and about 44 million have low bone density. In fact, one in two women and up to one in four men over the age of 50 will break a bone due to osteoporosis. That’s right—men are at risk too. And, if osteoporosis runs in your family, you may be at higher risk of developing it yourself.
Tracing Your Roots: Learning About Your Family
Take the time to ask your parents, grandparents, and siblings questions about their bone health. Learning about their experiences can give you a clearer picture of your own risk and help you take steps to protect your bones before it’s too late. Here are some specific questions you can ask:
Has anyone in our family had issues with bone health, such as osteoporosis or fractures?
Do you know if any relatives have broken a bone later in life?
Have any family members ever had a bone density test? If so, what were the results?
Has anyone noticed changes in posture or loss of height over time?
What kinds of lifestyle habits, such as diet and exercise, do our family members follow to stay healthy?
Is anyone on medication to address bone health?
Assessing Yourself: Identifying Other Risks
In addition to family history, there are a few other key risk factors that may determine your risk for osteoporosis, including:
Age: Bone density decreases with age, increasing the likelihood of fractures, especially after the age of 50.
Gender: Women are more likely to develop osteoporosis, but men get it too.
Lifestyle: Smoking, excessive alcohol consumption, and a lack of physical activity can all weaken bones.
Diet: Not getting enough calcium and vitamin D can lead to weakened bones over time.
Hormonal Imbalances: Conditions such as early menopause, low testosterone in men, or thyroid disorders can accelerate bone loss.
Knowing your risk factors is the first step in taking control. The good news is that there are plenty of proactive steps you can take to improve your long-term health prospects.
Making a Plan: Act Now to Help Maintain Independence Later in Life
If you have concerns or think you’re at higher risk, talk to your doctor about getting tested to assess the strength of your bones. A DXA scan, the most common type of bone density test, is quick and painless. Take this checklist with you on your next visit to get the conversation started.
Once you know your risk, focus on lifestyle changes and develop a plan with your healthcare provider. Evaluating your diet and learning about bone-healthy ingredients is a great start. Weight-bearing and muscle-strengthening exercises are also fantastic for building and maintaining bone density. Take some time outside in the sun to enjoy a daily dose of Vitamin D. Prioritize your mental health and remember that a good night’s sleep can help boost your energy levels.
A Family Affair: Protecting Your Bones Together
Encourage your relatives to take their health seriously, especially if osteoporosis runs in your family. Suggest healthy habits like family walks, nutritious meal planning, and even going to the doctor together to address bone health during regular checkups. After all, no one wants to be the branch that breaks in the family tree. Strong bones help ensure you can stay active and independent as you age, and they play a crucial role in your overall well-being.