Osteoporosis Prevention: Tips to Help Slow Down or Stop Bone Loss

Osteoporosis is a loss of protein and mineral content in the bone, which makes the bone fragile and prone to easy breakage. Normally, the body breaks down old bone tissue but manufactures new at approximately the same rate. In osteoporosis, bone breakdown exceeds build-up, for any number of reasons.

Osteoporosis can be the result of poor diet, disease, a side effect of certain medical treatments, or hormonal changes. The most common cause is old age, exacerbated by other factors. Women are especially prone, due to a reduction in estrogen levels after menopause. Estrogen helps in the process of depositing calcium on the bones.

There are few symptoms as such; often a rounding of the shoulders and shortening of the spine (which used to be referred to as "dowager's hump) occur, as the result of compression of the vertebrae in the spine. Often the condition goes undetected until a fracture occurs. If your doctor suspects that you are at risk, you will need X rays to confirm the diagnosis, gauge the severity, and determine the treatment.

Once osteoporosis takes hold, it is difficult to reverse, so the best protection is prevention. Here are some ways that you can keep your bones healthy and strong.

First is exercise. It is important to be monitored by a doctor if you already have weakened bones, some other medical condition, or have never exercised regularly. However, if you are in fairly good shape, adding exercise to your daily regimen has many beneficial effects. Weight bearing exercise is the most beneficial; this includes walking (because your body is bearing it's own weight),cycling, and stair climbing, as well as using free weights. You needn't concern yourself with bodybuilding tactics; a few simple exercises, done with 5 or 10 pound hand weights, should be enough to maintain body strength. Yoga and pilates exercises can also help, as they help you to maintain flexibility and balance, which decreases the risk of falls. Try checking out your local library for books and DVDs on beginning strength training and yoga.

Secondly, if you smoke, quit. Some studies have shown that smoking one pack of cigarettes per day can lead to 5% to 10% loss of bone mass.

Third, reduce or eliminate alcohol and caffeine. The effects are less clear, but both are under scrutiny as risk factors for bone loss.

Fourth, make sure you get plenty of calcium in your diet, either through diet, or by adding supplements.
Recommendation are 800mg/day for children aged 1 to 10, 1000mg/day for premenopausal women and men, 1500mg/day for postmenopausal women. Daily intake should not exceed 2000mg/day. Dietary sources include dairy products (milk, cheese, yogurt) green leafy vegetables,and calcium fortified foods (orange juice, cereal). Supplements are widely available. Try to split supplements into two or more doses with meals, to encourage better absorption and discourage stomach upset. Be advised, calcium can interfere with other medications, so check with your doctor.

Vitamin D helps with absorption of calcium, and many people do not get enough. So your fifth lifestyle change is to make sure you're getting enough Vitamin D. It is found in fortified milk, multivitamins, as stand alone supplements, and is also manufactured by the skin when exposed to sunlight. Just don't overdo the sun exposure!

Hormone therapy for women has been in the news quite a bit these past few years. Estrogen and progesterone have been shown to prevent bone loss and increase bone density. However, they have also been shown to cause adverse effects, such as increased risk of blood clots and heart problems. You and your doctor will need to discuss the pros and cons, and determine what is best for you. Every woman is different.

Some recent studies have indicated that consuming large amounts of cola drinks may have a deleterious effect on bones. This may be tied to the high levels of phosphorous, in cola drinks, which may be binding to the calcium in the body and preventing it's absorption. It's also hard on the teeth. Your best bet is to avoid them, or at least consume them in moderation.

Use good posture and be aware of basic safety, to protect yourself from falls and fractures. Remove slippery rugs and and make sure electrical cords are out of the way. Learn how to lift properly, use ladders wisely, and don't take risks. Remember, an immobilized limb, even if it's not fractured, will become weakened and lose some bone mass. Falls and fractures are a huge problem with the elderly; if you lack balance or have difficulty getting around, use a cane or walker.

If you've already been diagnosed with osteoporosis, there are several new drugs on the market to help reverse the process. They are called anti-resorptives, which help to slow down bone breakdown. They are prescription only, and may have uncomfortable side effects as well, including gastric upset. Discuss the pros and cons with your doctor.

A few known risk factors you should be aware of:

Being underweight, or having a small, thin body frame.

Caucasian or Asian descent.

Chemotherapy or long-term treatment with corticosteroids.

Having certain thyroid diseases or metabolic disorders.

Family history of osteoporosis.

If you have any of these risk factors, or are a woman, then it is important that you take as many preventative steps as possible. Some degree of bone loss is natural as we age, but with a little help, it can be greatly slowed, if not entirely eliminated.