You’re never too young to know about osteoporosis. Osteoporosis is a disease of bone loss in which bones become thin, weak and brittle, making them more susceptible to fractures. Even though the manifestations of the disease mainly occur in women after menopause, bone loss begins when you are young and occurs throughout life.
You’re never too young to know about osteoporosis. Osteoporosis is a disease of bone loss in which bones become thin, weak and brittle, making them more susceptible to fractures. Each year over one million broken bones are associated with osteoporosis. The wrist, hip and spinal vertebrae are the most common sites of fractures. Even though the manifestations of the disease mainly occur in women after menopause, bone loss begins when you are young and occurs throughout life. Bone loss also occurs in men, but it usually occurs about ten years later than in women. The devastating consequences are also more profound in women.
Normally, as bone is lost it is replaced by new bone growth. When you are young, the amount of bone formed is greater than the amount of bone lost. The rate of bone growth changes with age, and by menopause your body is less able to stay ahead of the rate of bone loss. During childhood, bones grow quickly and reach their full length during the teenage years. Bones become thick and strong reaching their peak mass between 25 and 35 years of age. The hormone estrogen is the predominant factor, which stimulates bone growth in women. From 35 years to menopause, bone mass slowly declines as the supply of estrogen declines.
Some women are more prone to developing this disease. Hereditary factors play a role in the development of osteoporosis. If you have a family history of osteoporosis, your risk is greater. It is more common in women of Caucasian or Asian descent, especially those with a thin or petite body frame. Unfortunately, you cannot change your body’s estrogen loss or your genetic history, but there are things you can do to help keep your bones stay strong.
The lifestyle habits you practice early in life can make all the difference. To help prevent osteoporosis, as teens and young adults it is important to maximize your peak bone mass by getting enough calcium, vitamin D and exercise. The phrase, “you are what you eat,” was never more true. Your body needs calcium to keep bones strong. Calcium is a vital component of the bone structure and it is essential for adequate bone development. Vitamin D is important to maintain adequate calcium absorption from the GI tract.
The best source of calcium is food. Dairy products offer the richest source of calcium and adequate dairy consumption is extremely important during childhood and adolescence. Other calcium-rich foods include green vegetables, such as broccoli, collard greens and kale. Canned salmon (with bones), tofu and dried beans also provide a rich supply of calcium to your diet. In addition, some foods like orange juice are fortified with extra calcium.
If you are not able to ingest calcium-rich foods, taking a calcium supplement may compensate for any deficiencies of intake. Teens and young adults between the ages of 11 and 24 have the period of most rapid bone growth and require approximately 1,200 to 1,500 mg. of calcium per day. From 25 years of age to menopause, the body requires 800 to 1,000 mg. of calcium per day. After menopause, calcium requirements are individualized depending on the use of estrogen replacement therapy. Most women in this age group will require between 1,200 and 1,500 mg. of calcium per day. Consult your physician for your specific calcium needs.
As previously mentioned, Vitamin D is also important for adequate calcium absorption. Most women should be getting between 400 to 800 international units of Vitamin D per day. Like calcium, Vitamin D can also be obtained from foods like milk and oilier fish, such as mackerel, salmon and herring. Your body uses sunlight to produce its own Vitamin D. A little sun exposure goes a long way. Sun bathing is not necessary.
Vitamin D supplements are also available. Many products combine Vitamin D with calcium. Compare products or ask your doctor for suggestions.
The mineral boron may also help to prevent calcium loss. Including foods like apples, pears, grapes, nuts and green leafy vegetables in your diet will supply an adequate amount of boron. Boron supplements may be excessive or toxic, so they should be avoided.
Certain substances can contribute to the risk of developing osteoporosis by interfering with calcium absorption. Protein, salt, caffeine and alcohol, in particular, are known as, “calcium robbers,” and large amounts should be avoided. They accelerate the rate of calcium loss when consumed in large amounts. Smoking should also be avoided because it can negatively interfere with estrogen levels.
Increasing your level of weight-bearing exercise can help prevent osteoporosis. Women with an inactive or sedentary lifestyle show an increased risk of developing weak bones. Recent studies have shown that strength-training exercises help to increase bone mass. Weak muscles promote weak bones, increasing the risk of osteoporosis. More than cosmetically appealing, muscle building and shaping are also good medicine.
The best treatment for osteoporosis is prevention. Bone loss is something that all women should be concerned about; it doesn’t matter what age you are. The foods you eat and your level of physical activity today can affect your health later in life. By making the correct choices now you can help ensure a better quality of life for tomorrow.
Wishing you good health!
Tags: bone loss, calcium-rich food, thin bones, women's disease
