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Feature Articles: Health
Boning up on Osteoporosis
Tammy Roberts, MS, RD, LD,
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Osteoporosis is a condition of gradually weakening, brittle bones. As bones lose calcium, they become more fragile and porous. Osteoporosis progresses slowly and silently. Most people don’t even realize they have it until they fracture a bone.
Osteoporosis is more common than people realize. About half of
women and 13% of men over the age of 50 will have a fracture
related to osteoporosis in their lifetime. Osteoporosis affects
approximately 25 million people and causes more than 1.5 million
fractures every year according to the American Dietetic
Associations Calcium in Your Life book.
Some of the factors that put us at risk for osteoporosis are
out of our control. These include gender, low body weight, race,
age, family history and prolonged use of some medications. Women
are four times more likely to develop osteoporosis than men.
Most women have less bone mass to start with and then they lose
it faster as they get older. The hormone estrogen helps deposit
calcium in bones but as estrogen production decreases, bone loss
increases. People who are underweight likely have less bone mass
than a person at a healthy weight. People of African descent
have denser bones than do those of Northern European descent.
Some of the medications linked to increased risk for
osteoporosis include ongoing use of steroids, thyroid
medication, and cortisone-like medications. Smoking and heavy
alcohol drinking are risk factors for osteoporosis. Smoking
promotes bone loss. Heavy drinking has been linked to weaker
bones possibly because heavy drinkers often make poor food
choices.
Often, there are no symptoms of osteoporosis until the first
bone break occurs. Other possible symptoms include bone pain,
brittle fingernails, dental problems such as heavy plaque, gum
disease or loose teeth and Dowager’s Hump. Dowager’s Hump is an
outward curve of the vertebrae of the upper back. It is caused
by compression of the front portion of the vertebrae that leads
to bending of the spine which creates a hump on the upper back.
Regardless of your age, gender or body build, you can
practice healthy habits to lessen your risk for osteoporosis.
One thing that contributes to overall health as well as bone
health is physical activity. Weight bearing activities such as
walking and strength training trigger your body to deposit
calcium in your bones which will make them more dense and
stronger.
Calcium intake is important for bone health. Even a mild
deficiency over time can affect bone density, increasing the
risk for osteoporosis. Adults thru age 50 need 1,000 milligrams
of calcium per day. After age 50, 1,200 milligrams per day is
recommended to maintain bone mass. Eight ounces of milk or
yogurt or 1 ½ ounces of cheese provides approximately 300
milligrams of calcium.
People who have lactose intolerance can have a difficult time
getting enough calcium in their diet. There are lactose-free
milk products available that offer the same amount of calcium as
regular milk. Other foods that are a good source of calcium
include: one cup of white rice (267 mg), one cup cooked navy
beans (258 mg), one cup of cole slaw (195 mg). Almonds, cashews,
hazelnuts, sunflower seeds, English walnuts, roasted soybeans,
and peanuts all have around 400 mg of calcium per ½ cup.
Many people take calcium supplements. So, here is the short
course on calcium supplements: Calcium phosphate, citrate or
gluconate are better absorbed than calcium carbonate or oyster
shell calcium. Taking any calcium supplement with food makes the
calcium more available for use in the body. Calcium supplements
are best absorbed in doses of 500 milligrams or less. Space
doses throughout the day and take them with food.
If you suspect you have osteoporosis, talk to your doctor.
Osteoporosis is diagnosed with the utilization of blood and
urine tests x-ray type pictures that show your bone density.
Eating an overall healthy diet and getting plenty of exercise are a good start to prevention of the development of osteoporosis. Enjoy that ice cold glass of milk or a creamy yogurt parfait after your morning walk. You are contributing to your bone health!
Last update: Friday, September 22, 2006
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