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Start Early to Prevent Osteoporosis

Building bone mass now contributes to strong and healthy bones in later life.

By Major Blair, MD

One of the most common diseases that strikes women during middle age can tiptoe quietly for years with no symptoms – then, gradually, you notice your posture has become stooped; back pain begins; or a wrist, hip or ankle breaks too easily.

Osteoporosis affects more than 25 million Americans – primarily women – and is the chief culprit in falls and broken bones among seniors. A woman’s risk for osteoporosis increases with age and, although it is commonly diagnosed in women over age 65, the disease can show up as early as the 40s.

Osteoporosis is a disease that involves a loss of bone density. This happens when the body cannot make new bone matter fast enough to replace old bone that is broken down – which results in lower bone mass or brittle bones that can break easily.

It’s ideal to start early to ward off possible bone loss later in life. According to the U.S. Department of Health and Human Services, the majority of women’s bone mass is accumulated by age 19, with continued bone building the 20s and 30s. The higher your accrued bone density during those bone-building years, the lower your chance is of developing osteoporosis in your golden years.

Women reach peak bone mass in their mid-30s, and after this point, the body loses slightly more bone matter than it can replace with new bone material. At menopause, the body’s ability to make new bone matter dips again, but this time, dramatically – due to decreased estrogen production – resulting in a significant increase in the rate of bone loss.

If you haven’t given thought to osteoporosis prevention and you’re past your teen years, don’t despair. There are things you can do now that will significantly decrease your likelihood of developing osteoporosis:

Don’t smoke.
Limit your consumption of alcoholic beverages, caffeinated drinks and soda.
Eat a diet rich in calcium and vitamin D.
Engage in regular physical activity – at least 30 minutes of exercise daily and ideally, 60 minutes – striving for a weekly minimum of 2 ½ hours of exercise.

Also, high-impact, weight-bearing exercises pack a powerful punch in the battle against osteoporosis. Some good high-impact activities include dancing, aerobics, hiking, jogging or running, jumping rope, stair-climbing and tennis. Low-impact, weight-bearing exercises for women who cannot do high-impact activities include walking, low-impact aerobics. Weight-bearing exercises, such as lifting weights, using elastic exercise bands or weight machines, or exercises that leverage your own body weight, help to build strong bones. Finally, exercises such as yoga, Pilates and tai chi strengthen muscles and promote flexibility and balance.

In addition to nutrition and exercise, it’s a good idea to get a snapshot of your bone health to predict your risk level. The National Osteoporosis Foundation recommends a bone density test for all women, beginning at age 65, or earlier, if you have at least one of the following risk factors: you experienced early menopause (before age 40); have experienced menopause and have broken a bone; have a family history of osteoporosis; are taking medications that can contribute to bone loss; or you have certain chronic conditions (rheumatoid arthritis, diabetes, kidney disease or liver disease). A bone mineral density (BMD) test is a simple and painless way to assess your bone mass and your likelihood of developing osteoporosis.

Since osteoporosis is a lifelong condition, see your family doctor, OB/GYN or internist to discuss your bone health. To learn more about osteoporosis, visit www.northernlouisianamedicalcenter.com and click on the Health Resources Link.

Dr. Major Blair is Board Certified in Orthopedics and is a Fellow of the American Academy of Orthopedic Surgeons. He is currently practicing at Ruston Orthopaedics located at 411 E. Vaughn Avenue- Suite 101 in Ruston.

Calcium-rich Foods

Dairy products
Almonds
Dark leafy vegetables (broccoli, kale, turnip greens, mustard greens, collard greens, romaine lettuce, celery, cabbage)
Summer squash
Green beans
Asparagus
Canned salmon with the bones
Oats and soy products, such as tofu
Blackstrap Molasses
Mozzarella

Foods strong in Vitamin D

Fatty Fish (mackerel, salmon, tuna)
Egg yolks
Liver
Products enriched with Vitamin D: milk, some orange juice brands, and cereals

The ABCs of building strong bones

Calcium and vitamin D play a critical role in building healthy bones as we grow – and keeping them healthy as we age. The challenge for many Americans is getting enough of these bone-fortifying minerals in our daily diet. Our bodies use calcium for many purposes: helping blood to clot, nerves to send messages, and muscles to contract – and the primary source of calcium is the food we eat. About 99 percent of the calcium in our bodies is found in our bones and teeth, according to the National Osteoporosis Foundation (NOF). Each day, our bodies lose calcium through skin, nails, hair, sweat, and other body fluids.

When our diet doesn’t provide enough calcium for all of our body’s needs, the body takes calcium from our bones to carry out those necessary functions. Over time, this deficit affects our bone mass and contributes to the development of osteoporosis.

A balanced diet should include both calcium and vitamin D, as these elements work together. Vitamin D is important because it aids in calcium absorption and builds muscle strength. Vitamin D comes from food, sunlight and vitamin supplements. Because vitamin D is naturally available in only a few foods, it’s difficult to get the recommended daily allowance through food alone. The U.S. Department of Health and Human Services and National Osteoporosis Foundation recommend:

Age Group Children ages 1-3 Children ages 4-8 Youth (ages 9-18) Adults (ages 19-50) Adults (ages 51 and older)	Recommended Daily Allowance of Calcium 500 mg per day 800 mg 1,300 mg. per day 1,000 mg 1,200 mg of calcium
Talk with your doctor about the right amount for your age, diet and stage of life.