Women and the Quiet Thief: Osteoporosis

Osteoporosis is often called "the quiet thief" because you might not know it is robbing you of bone mass until you suffer a boken bone. About one out of every two women, as opposed to one in eight men, will have an osteoporosis-related fracture in their life time.
Women are at greater risk to lose bone tissue more rapidly than men because of changes involved in menopause. Small thin boned women are at an even greater risk.
Osteoporosis is a disease that causes bones to become more porous, gradually making them weaker and more brittle.

You're at risk for Osteoporosis if you:

• Have a family history of osteoporosis.
• Have a diet low in calcium.
• Are of caucasian or asian decent
• Use alcohol excessively.
• Have a small or thin body structure.
• Have taken oral steroids, thyroid medications or anticonvulsants for a long time.

It may be difficult for you to determine if your bones are at risk of breaking because even if you are eating a diet that is rich in calcium and exercising regularly you can't see your bone loss. A bone density test is the most practical way to accurately measure your bone density and will help the doctor diagnosis the disease in its early stages.
Bone loss is usually a slow process until a fracture occurs. Bone density test measure the mineral content and density or mass of your bones. This test will help the doctor determine whether your bones are still strong or at risk for breaking. Then you and your doctor can decide the best course of action for your bone health.

4 Steps you can take to prevent Osteoporosis, they are:

1. Weight-bearing exercise stimulates bone growth. Activities to make your bones strong include walking, dancing, jogging, stair-climbing, racquet sports, hiking and weight training. You should do these a minimum of 3-4 times/week. If you have been sedentary most of your adult life consult your doctor before you begin any exercise program.

2. A balanced diet rich in calcium and vitamin D. Calcium is necessary for strong bones. The following foods are rich in calcium: milk, cheese, yogurt, bread, sardines, broccoli and all milk products, such as ice cream.

How Much Calcium Do You Need?
Ages 20-50 1000mg/day
Over age 50(after menopause) 1500mg/day

Vitamin D is needed to help the body absorb calcium. Without enough vitamin D you will not be able to absorb the calcium from the foods you eat, and your body will have to take the calcium from your bones. You can get the vitamin D you need from two sources: from the sun through direct exposure to the skin and from the diet. A daily intake between 400 and 800 iu per day. Which can be obtained from fortified diary products: egg yolks, saltwater fish and liver.

3. Give up smoking and reduce your alcohol intake. If you have not already given up smoking to prevent problems with your lungs, heart and circulation, osteoporosis is another reason to quit smoking! Small amounts of alcohol may not harm you, but if you drink regularly, you may increase your risk of developing osteoporosis.

4. Bone density testing and medication when appropriate. Bone mineral density test is the only way to diagnose osteoporosis and determine your risk for future broken bones. Although there is no cure there is currently medication available from the doctor to prevent osteoporosis and to help prevent broken bones by rebuilding bones in post menopausal women.

Osteoporosis is not a normal part of aging. You can have healthy strong bones, it is never too late to start taking steps to maintain healthy bones.
For further information contact the National Osteoporosis Foundation

This article was developed to provide education; it is not intended as medical advice for conditions or treatment. Talk to your doctor before following any treatment regime to see if it is safe and effective for you.
Copyright (c) Rashun Jones 2003 Reprint with permission only