Osteoporosis Risk Assessment for Women

Factors you have marked that raise your risk for osteoporosis include:

• Your ethnicity. People who are Caucasian or Asian have a higher risk than people of other ethnic groups. Groups at lower risk include African Americans and Hispanics.
• Your BMI. BMI is a measurement of body fat. People who have an extremely low BMI are at greater risk for osteoporosis than people of normal or high BMI. Talk to your health care provider about ways to increase your BMI.
• Your history of anorexia nervosa or another eating disorder.
• Your history of heavy alcohol use. Talk to your health care provider about ways to cut back on your drinking.
• Your diet. You get less than a glass of milk (or its equivalent) daily. People who don't consume at least a glass of milk each day are at higher risk. You can reduce your risk by adding more calcium-rich foods to your diet.
• Your family history of osteoporosis.

Your assessment indicates that you currently have no risk factors for osteoporosis.

Your assessment indicates that you currently have no risk factors for osteoporosis other than age.

Adopting a bone-healthy lifestyle now can prevent or delay osteoporosis later in life. A diet rich in fruits and vegetables and a lifestyle that includes regular weight-bearing exercise are essential to bone health for women of all ages.

• Diet: Make sure you eat plenty of calcium-rich foods now. Most of the calcium that goes into building strong bones is added by the time you turn 17. Foods rich in calcium include low-fat milk, yogurt, cheese, calcium-fortified orange juice, soy milk, and tofu. Make sure you get enough vitamin D by spending about 15 minutes several days a week in the sun without sunscreen. Or, you can take a supplement that contains 400 IU of vitamin D.
• Exercise: Daily exercise must be part of your life. Bones become denser with the force of muscles pulling on them and with the impact you get through running or weightlifting. Recent research indicates that exercise improves the body's ability to use calcium. Other types of exercise good for maintaining bone strength include walking, hiking, climbing stairs, playing tennis, and dancing.

Adopting a bone-healthy lifestyle now can prevent or delay osteoporosis later in life. A diet rich in fruits and vegetables and a lifestyle that includes regular weight-bearing exercise are essential to bone health for women of all ages.

• Diet. Make sure you eat plenty of calcium-rich foods now. Most of the calcium that went into building strong bones was added by the time you turned 17. You need plenty of calcium now to maintain that strength. Foods rich in calcium include low-fat milk, yogurt, cheese, calcium-fortified orange juice, soy milk, and tofu. Make sure you get enough vitamin D by spending time in the sun (15 minutes of gentle tanning and careful avoidance of burning). Or, you can take a supplement that contains 400 to 1,000 IU of vitamin D.
• Exercise. Daily exercise must be a part of your life. Bones become denser with the force of muscles pulling on them and with the impact you get through running or weightlifting. Recent research indicates that exercise improves the body's ability to use calcium. Other types of exercise good for maintaining bone strength include walking, hiking, climbing stairs, playing tennis, and dancing.

You are currently nearing or have reached menopause. Menopause is a time in life when your bones rapidly lose calcium. You can slow or delay osteoporosis as you get older. You can do this with a lifestyle that maintains dense, healthy bone. A diet rich in fruits and vegetables and a lifestyle that includes regular weight-bearing exercise are essential to bone health for women of all ages. So is good medical care.

• Diet. Make sure you eat plenty of calcium-rich foods now. Most of the calcium that went into building strong bones was added by the time you turned 17. You need plenty of calcium now to maintain that strength. Foods rich in calcium include low-fat milk, yogurt, cheese, calcium-fortified orange juice, soy milk, and tofu. Make sure you get enough vitamin D by taking a daily supplement that contains 400 to 1,000 IU of that vitamin.
• Exercise. Daily exercise must be a part of your lifestyle. Bones become denser with the force of muscles pulling on them and with the impact you get through running or weightlifting. Recent research indicates that exercise improves the body's ability to use calcium. Other types of exercise good for maintaining bone strength include walking, hiking, climbing stairs, playing tennis, and dancing.
• Medical care. Talk with your health care provider about other ways to reduce your risk. If you are at risk, your doctor may suggest one of several tests to determine your bone density.

You have reached menopause. Menopause is a time in life when your bones rapidly lose calcium. You can slow or delay osteoporosis with a lifestyle that maintains dense, healthy bone. A diet rich in fruits and vegetables and a lifestyle that includes regular weight-bearing exercise are essential to bone health for women of all ages. So is good medical care.

• Diet. Make sure you eat plenty of calcium-rich foods. You need adequate calcium now to maintain bone strength. Foods rich in calcium include low-fat milk, yogurt, cheese, calcium-fortified orange juice, soy milk, and tofu. Make sure you get enough vitamin D by taking a daily supplement that contains 400 to 1,000 IU of that vitamin.
• Exercise. Daily exercise must be a part of your lifestyle. Bones become denser with the force of muscles pulling on them and with the impact you get through running or weightlifting. Recent research indicates that exercise improves the body's ability to use calcium. Other types of exercise good for maintaining bone strength include walking, hiking, climbing stairs, playing tennis, and dancing.
• Medical care. Talk with your health care provider about other ways to reduce your risk. If you are at risk, your doctor may suggest one of several tests to determine your bone density.

You are well past menopause and may already have experienced some loss of bone strength. You can slow further loss with a lifestyle that maintains dense, healthy bone. A diet rich in fruits and vegetables and a lifestyle that includes regular weight-bearing exercise are essential to bone health for women of all ages. So is good medical care.

• Diet. Make sure you eat plenty of calcium-rich foods. You need adequate calcium now to maintain bone strength. Foods rich in calcium include low-fat milk, yogurt, cheese, calcium-fortified orange juice, soy milk, and tofu. Make sure you get enough vitamin D by taking a daily supplement that contains 400 to 1,000 IU of that vitamin.
• Exercise. Daily exercise must be a part of your lifestyle. Bones become denser with the force of muscles pulling on them and with the impact you get through running or weightlifting. Recent research indicates that exercise improves the body's ability to use calcium. Other types of exercise good for maintaining bone strength include walking, hiking, climbing stairs, playing tennis, and dancing.
• Medical care. Talk with your health care provider about other ways to reduce your risk. If you are at risk, your doctor may suggest one of several tests to determine your bone density.

You are well past menopause and have already experienced some loss of bone strength. You can slow further loss with a lifestyle that maintains dense, healthy bone. A diet rich in fruits and vegetables and a lifestyle that includes regular weight-bearing exercise are essential to bone health for women of all ages. So is good medical care.

• Diet. Make sure you eat plenty of calcium-rich foods. You need adequate calcium now to maintain bone strength. Foods rich in calcium include low-fat milk, yogurt, cheese, calcium-fortified orange juice, soy milk, and tofu. Make sure you get enough vitamin D by taking a daily supplement that contains 400 to 1,000 IU of that vitamin.
• Exercise. Exercise may be harder for you at your age. If you can, try to exercise. Many studies have shown that exercise helps older adults. Exercise helps you with your strength and your ability to get around. Check with your doctor before beginning an exercise program.
• Medical care. Talk with your health care provider about other ways to reduce your risk. If you are at risk, your doctor may suggest one of several tests to determine your bone density.

Help from your health care provider

Your health care provider can help you understand your risk. He or she can also diagnose and help treat osteoporosis if you develop it.

• Diagnosis. Several tests can diagnose osteoporosis. Your provider will figure out which test is best for you.
• Treatment. New medications are available to stop or slow bone loss. Some medications may actually increase bone strength. These medications all depend on your getting enough calcium and vitamin D. That means you will be an important part of treatment. You will be responsible for your diet and exercise.