Reduce Your Risk of Osteoporosis

By Chris Chenoweth

Osteoporosis, which means "porous bones," is a condition of excessive skeletal fragility resulting in weakened bones that break easily. A combination of genetic, dietary, hormonal, age-related, and lifestyle factors all contribute to this condition. Osteoporosis usually progresses painlessly until a fracture occurs, which is usually in the hip, spine, or wrist.

WHO IS AFFECTED?

*Overall, approximately eight million American women and 2 million men have osteoporosis.

*More women die from complications following hip-fractures than from major female cancers.

*Women are four times more likely than men to develop osteoporosis because of the loss of estrogen at menopause. (Estrogen blocks or slows down bone loss.)

*Over half of all women over the age of 65 have osteoporosis.

*Even though osteoporosis is often thought of as a disease that only affects older people, it can strike at any age.

*One in two women over the age of 50 will suffer an osteoporosis-related fracture.

WHAT ARE THE RISK FACTORS FOR OSTEOPOROSIS?

Factors that can increase your chances of developing osteoporosis include:

*Being female

*Having a small, thin body frame

*A family history of osteoporosis

*Being post-menopausal or of advanced age

*Being Caucasian or Asian

*Abnormal absence of menstrual periods

*Anorexia nervosa or bulimia

*Low testosterone levels in men

*Lack of calcium and vitamin D

*Inactive lifestyle

*Cigarette smoking

*Excessive use of alcohol and high salt, protein, and caffeine intake

HOW DO YOU KNOW IF YOU HAVE OSTEOPOROSIS?

A family medical history and bone mass measurements are part of a complete assessment. Often a bone fracture is the first sign of osteoporosis. Ask your doctor to help you better understand your own risk and become aware of prevention and treatment options.

BONE DENSITY TESTS

Routine x-rays cannot detect osteoporosis until it is quite advanced, but there are other tests that can. There are several kinds of devices that estimate bone density and they require far less radiation than a chest x-ray.

Doctors consider a patient's medical history and risk factors in deciding who should have a bone density test. Readings are compared to a standard for the patient's age, sex and body size. Bone density tests are useful for confirming a diagnosis of osteoporosis if a person has already had a suspicious fracture.

HOW CAN YOU PROTECT YOURSELF FROM HAVING OSTEOPOROSIS?

Osteoporosis is usually preventable. Females need to take steps to protect the health of their bones while they are young. Building strong bones at a young age will lessen the effect of the natural bone loss that begins to occur later in life.

*Eat foods rich in calcium and vitamin D, such as low-fat milk, yogurt, cheese, fish with edible bones like salmon and sardines, and dark green, leafy vegetables, like kale and broccoli.

*Do aerobic exercises such as walking, jogging, hiking, and stair climbing. Exercise builds bone and muscle strength and helps prevent bone loss and improves coordination to prevent falls. It also helps older people stay active and mobile. Always check with your doctor before starting an exercise program.

*If you are postmenopausal, consider estrogen replacement.

*Consider using calcium supplements, but discuss the choice of supplements with your doctor first.

*Do not smoke.

*Limit alcoholic beverages.

FOODS THAT REDUCE THE RISK AND DEVELOPMENT OF OSTEOPOROSIS:

*Fruit - In particular those high in Vitamin C, like blackberries, strawberries, raspberries, blackcurrants, citrus fruit, kiwi fruit, peaches, mango, cantaloupe melon, apples. Also dried fruit like figs, apricots, and dates.

*Vegetables - In particular dark green vegetables like spinach, kale, collard greens, broccoli, cabbage, Brussels sprouts, Chinese cabbage, tomatoes, potatoes, onions, carrots, red bell peppers, sweet potatoes.

*Dairy Foods - Low fat milk, yogurt and lower-fat cheese; or, calcium fortified soymilk & yogurt.

*Oily Fish - Rich omega-3 essential fatty acids and high in Vitamin E, like salmon, mackerel, sardines, herring, tuna and trout.

*Nuts and Seeds - Rich in omega-3 essential fatty acids and high in Vitamin E. Unsalted nuts, like walnuts, brazil nuts and almonds, and seeds like sunflower and pumpkin seeds.

*Pulses and Grains - Including soybeans, wheat germ, lentils, chick peas (garbanzo beans), brown rice, whole wheat bread, bulgur wheat, calcium-fortified breakfast cereals.

*Vitamin D - Vitamin D is essential in order to absorb calcium for foods. The best source of Vitamin D is exposing the skin to sunlight. Other sources are fortified margarines and dairy products, fortified breakfast cereals and oily fish.

Remember, osteoporosis is usually preventable. Take steps to make changes in your diet and lifestyle to decrease your chances of being diagnosed with osteoporosis.

Chris Chenoweth, author of the DO-IT-YOURSELF HOME, HEALTH & MONEY GUIDE, writes articles pertaining to diet, exercise, health, and business.
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