Osteoporosis & Bone Health: Keeping Your Bones Healthy & Nonporous

Did you know that millions of Americans are affected by osteoporosis, a condition of porous bones, and more than half of those affected are women? This condition causes bone fractures in the hip, spine, and wrist. Studies show that more women die from complications from osteoporosis than cancers of the breast, ovaries, and uterus combined.

This bone-thinning disease can be treated and prevented with some changes in your habits and lifestyle. We picture bones as nonliving structures in our bodies but bone is very much alive. Our bodies are constantly replacing old bone tissue with new tissue. Once we enter our 40s and 50s, the rate of new bone replacement slows down and more old bone tissue is broken down. Osteoporosis makes the outer part of your bone thin and weak; more susceptible to fractures.

Are you at risk for osteoporosis? You are at a greater risk for osteoporosis if you are Caucasian or Asian, if you have a mother or grandmother who had osteoporosis, if you have broken a bone as an adult, if you had surgery to remove your ovaries before your periods stopped, if had early menopause, if you have not gotten enough calcium throughout your life, if you have had extended bed rest, if you have used certain medications for an extended time period, and if you have a small body frame.

To fight the battle against this bone disease, it is best to get adequate calcium during puberty and early adulthood when the bones are busy building themselves and growing. Getting the teens in your life to start early getting enough calcium in their diets can have a great impact on their bone health later in life. Even so, if you are in late adulthood, you can take a calcium supplement if your diet falls short of the recommended calcium intake. Keep in mind that you should take supplements in installments at prescribed times of the day, as your body can only absorb so much calcium at one time. For calcium and vitamin D sources in your diet try low-fat milk, yogurt, dark green leafy veggies, calcium-enriched cereals and bread, and cheese and almonds.

You can also improve your bone health by doing weight-bearing exercise at least 3 times a week. This is any kind of exercise where you are holding up your own body weight such as walking, yoga, tennis, gardening, or lifting free weights. Biking and swimming are also good but these are not weight-bearing exercises.

Maybe you have already been diagnosed with osteoporosis or osteopenia. If your physician has prescribed medications for you, keep in mind that you will still need vitamin D, enough calcium, and weight-bearing exercise. There are specific classes of drugs you can talk to your pharmacist or doctor about for osteoporosis. If your case is extreme, you may want to discuss the medical procedures available that can reverse the effects of osteoporosis. Talk with your doctor about ways to prevent bone fractures.

Smoking and excessive alcohol use should be stopped as well.

Whatever age you are, start taking care of your bones!