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If you think you aren’t susceptible to
Osteoporosis? Think again! You might just be more at risk than
you think. An estimated 28 million adults in the United States
have or are at risk of developing this disease. Osteoporosis,
which literally means “porous bones,” is a degenerative
disease characterized by a loss of bone mass. This loss can result
in brittle, easily broken bones and sometimes deformities of the
spinal column.
Osteoporosis is a preventable and reversible
disease. Unfortunately, the problem may go undetected for many
years because it is misdiagnosed as merely a joint disease. In
some cases, a diagnosis is reached only after a serious fracture
or detection is delayed for so long that permanent disfigurement
and debilitation occurs. Kyphosis, the abnormal curvature of the
upper spine, more commonly referred to as a “dowager’s
hump,” is not easily reversed. There is no reversal for compression
of the vertebrae. Imagine if you will, squishing a marshmallow
between your fingertips. They do not easily recover. Such it is
for vertebrae. When they are compressed, the vertebrae are crushed
causing a painful condition and resulting in loss of up to six
inches in height.
The most effective treatment for osteoporosis is prevention. Knowing
your risk factors and making the necessary lifestyle changes now
will help to prevent osteoporosis in your future.
The first step is knowing the risk factors for osteoporosis:
If you have an estrogen deficiency you
are more at risk to having osteoporosis.
That’s because estrogen helps the body to absorb calcium.
Without proper levels of estrogen, the amount of calcium absorbed
is negligible. And without the proper calcium intake, then your
bones are more apt to be brittle.
Type I Osteoporosis primarily strikes women
between the ages of 50 and 75. The rapid loss of estrogen during
menopause depletes the calcium resources in the body. As the body
stores 99% of it’s calcium in the bones, it is easy to see
why the skeletal system would be affected.
Women might have estrogen deficiencies because
they have had their ovaries removed, they have irregular periods
or they have never given birth.
As you age, your risk increases for
osteoporosis.
Since bones become weaker with age, you will become more susceptible
to osteoporosis. Experts advise to start building bone mass in
your mid 20s, the time when the skeleton is building to its maximum
mass. The more bone mass a person has going into middle age, the
less she will be affected by osteoporosis later in life.
Building bone mass can be as easy as taking
a walk. Exercise helps build bone mass because the physical forces
placed on bones during muscle contractions help to enhance bone
density.
Being too skinny can increase your risk
of osteoporosis.
Can this be true? What about the saying that goes “you can
never be too skinny or too rich?” Apparently, they didn’t
know about the risk factors of osteoporosis. Being too skinny
can actually increase your risk factors for osteoporosis. That
is, a slight excess of fat helps protect bones. According to one
study, women who consumed more “good” fats in their
diet were better able to absorb calcium than women placed on a
low-fat, high-fiber diet. Don't break out the bon bons just yet,
though, as being overweight puts the body at risk for life-threatening
illnesses and diseases.
A reckless lifestyle can
also increase your risk of osteoporosis.
People who smoke have less bone density than nonsmokers. Excessive
consumption of alcohol has also been associated with brittle bones.
Also, amounts of caffeinated beverages reduce the level of calcium
in the body.
Your race plays a role
to whether you are at high risk for osteoporosis.
Certain cultures have higher rates of bone density loss and risks
of fracture. The rate is highest among Asians and Native Americans
followed by Caucasian and Hispanic women with African American
women having the lowest rate of bone density loss.
Chronic diseases and medications also
play a role at increasing risks of osteoporosis.
People with diabetes and people taking medications to treat chronic
medical diseases such as rheumatoid arthritis, endocrine gland
disorders and stomach and intestines disorders are at higher risk
for developing osteoporosis.
Glucocorticoids; which are any of a group
of steroid hormones, such as cortisone, that are produced by the
adrenal cortex, are involved in carbohydrate, protein, and fat
metabolism, and have anti-inflammatory properties; are closely
associated with osteoporosis.
Antacids contain aluminum, a mineral that
reduces the amount of calcium in the body, so they also put you
at risk. Some antacids are fortified with calcium to help replace
lost calcium.
Despite their risks for osteoporosis, many
medications are necessary life-saving or life-enhancing drugs,
always discuss your medication options with a physician.
Your diet could put you
at risk for osteoporosis.
The body needs to maintain a perfect
balance of phosphorous and calcium. When too much of one is present,
it depletes the other. Early research has shown that a diet high
in carbonated beverages (diet or regular, caffeinated or decaffeinated
alike) significantly depletes the calcium reserves in the body.
This is due to high amount of phosphorous in soda. Another source
of excessive phosphorous consumption is found in animal protein.
Eating smaller portions of meat can help keep your phosphorous
levels down.
> See the
FDA’s 2005 Food Pyramid for suggestions
Having low bone mass in
childhood could also put you at higher risk for osteoporosis.
Certain childhood conditions can make you more susceptible to
getting osteoporosis as an adult. If you were born prematurely,
had a delayed puberty, were overly athletic, were anorexic, had
cystic fibrosis, inflammatory bowel disease or celiac disease
(the inability to metabolize gluten), your risk can be increased.
Genetics can attribute
to a higher risk of osteoporosis.
Unfortunately, brittle bones and low bone mass can run in the
family. If your Aunt Edna had osteoporosis aka a hump on her back,
then chances are you are more at risk. Check your family medical
history to find out if you’re at risk.
Not getting enough exercise
will put you at greater risk of osteoporosis.
We’ve all been told that exercise is important to our cardiovascular
system and staying in shape, but it looks like exercise can also
help our bones. Lack of Exercise, Inactivity of the skeletal muscles,
results in weak bones. Studies have shown that weak thigh muscles
contribute to hip fractures. All the more reason to hit the stair
master.
Since many will have at least one risk factor for osteoporosis,
experts say it’s important to make lifestyle changes to prevent
this bone brittling disease. Here are some things you can do to
make a difference:
Follow the Word of Wisdom.
Eliminate coffee and alcohol from your diet and if you are smoking,
stop. The Word of Wisdom also states to eat only a little meat,
and this too will help decrease your risks of osteoporosis.
Reduce or eliminate your
intake of all carbonated beverages.
Since soda and other drinks with carbonation have high amounts
of phosphorus, it’s wise to reduce or eliminate your intake
to help reduce your risks of osteoporosis.
Exercise regularly.
Whether you hit the treadmill, the pool or go for a brisk walk,
regular exercise improves bone density and mobility and can reduce
some of the pain caused by osteoporosis. (Before beginning an
exercise program, consult with your doctor. Some exercises are
better than others for specific age groups and levels of fitness.)
Go Outside
Vitamin D is necessary for the absorption of calcium and the skin
manufactures an adequate amount from the ultraviolet rays in sunlight.
Other vitamins that are important in the maintenance of calcium
levels are Vitamins K, B12, C, E and A. A proper diet should provide
adequate intake of vitamins and minerals. (Check with your doctor
before adding supplements.)
Maintain a Healthy Diet
Limiting excess sodium and avoiding junk foods is a good rule
for prevention of almost any disease, and the same is true with
osteoporosis. A recent study showed that women who ate mainly
junk food had low bone mass versus women who followed a healthy
diet had higher bone mass.
Drink Your Milk
The best source of dietary calcium can be found in Vitamin D fortified
milk. Four glasses provide 1,200 mg of calcium. The best choices
are skim and low-fat dairy products which supply the same amount
of calcium as high fat alternatives. Eat a variety of these calcium-rich
foods including: canned salmon, sardines, shellfish, tofu, orange
juice, black strap molasses and dark green vegetables.
There has been a lot of talk lately about
drinking soy milk vs cow milk. Dr
Clare M Hasler, Ph D, says that cow’s contains more protein.
“Cow's milk is not bad for you--that
information is ludicrous,” Clare says, “Soy milk is
an excellent source of protein but is lower in calcium than cow's
milk.”
Take your vitamins
Take supplements which contain both calcium and Vitamin D. They
are the most beneficial. Since there is such a thing as a calcium
overdose limit your consumption to 2,000 mg per day. (Since needs
can vary, check with your doctor for the appropriate dose needed
for your age, sex and health condition.)
So maybe mom did know best when it comes to
drinking our milk and taking care of our bodies to prevent osteoporosis.
Even making small changes now can help aid in the war against
osteoporosis in the years to come.
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