Osteoporosis occurs when there is a loss of mineral content from bone mainly in the form of calcium. Osteoporosis mainly affects women, although it also affects men, but in a smaller percentage.
Osteoporosis shows no symptoms and is usually part of the normal aging process. However some women develop the disease early in life due to other co-existing disease factors. Women also run the risk of developing it post Menopause. Since it displays no symptoms it is only when you get a fracture or recurrent fractures, that your doctor will suspect osteoporosis.
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Your doctor will evaluate the loss of mineral from your bones throughtests which will determine your Bone Mineral Density (BMD).
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Preventing osteoporosis
The development of strong bones begins early in life. Staying healthy throughout life is an excellent way to keep your bones healthy. The factors essential for healthy bones are:
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Hormones: The production of the Hormone Estrogen isvital in adolescent females and young women so as to maintain bonemass. A shortage of Estrogen occurs in the following conditions,affecting bone mass and could lead to osteoporosis:- Absence of periods
- Infrequent menstrual cycles
- Delay in the onset of the first period
- Early menopause
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Lifestyle: Smoking affects bone health and results in a substantial loss of bone mass (bone mineral density) in women. Besides osteoporotic women who continue to smoke while on medication for osteoporosis, fail to achieve the full benefits of treatment. Women who consume excessive alcohol are also at risk for osteoporosis.
Other lifestyle factors that can lead to osteoporosis are:
• insufficient calcium intake,
• very minimal physical activity,
• excessive caffeine : A drug that stimulates the central nervous system . This is found naturally in coffee, tea, and chocolate .', WIDTH, 450, TITLE, 'Glossary', '', true, FADEIN, 300, FADEOUT, 300, STICKY, 1, OFFSETX, -20, CLOSEBTN, true, CLICKCLOSE, true)" href=# >caffeine intake,
• excessive alcohol intake and |  |
Nutrition
Calcium: Calcium is one of the most essential nutrients necessary for you to reach the highest level of bone strength. To prevent osteoporosis you should eat a well balanced diet with adequate amounts of dairy products, which are the primary source of foods rich in calcium.
Vitamin D: Vitamin D serves many important functions in relation to calcium metabolism. It helps increase your calcium absorption from the gastrointestinal system and kidney and thereby makes it available to your body tissues and blood. It also functions to help with the deposition of calcium to your bones. | | Recommended daily calcium intake | | Category | Age
(yrs) | Calcium
(mg) | | Children | 1-3 | 500 | | 4-8 | 700 | | Girls | 9-11 | 1000 | | 12-18 | 1300 | | Women | 19-50 | 1000 | | >50 | 1300 | | Pregnancy/Lactation | 14-18 | 1300 | | 19-30 | 1000 | | 31-50 | 1000 |
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| Average calcium content of various foods | | Dairy | | Food Source | Serve Size | Calcium | | Regular milk | 1 cup (250 ml) | 285 | | Skim milk | 1 cup (250 ml) | 310 | | Natural yogurt | 1 tub (200 g) | 340 | | Low fat yogurt | 1 tub (200 g) | 420 | | Cheddar cheese | 40 g cube | 310 | | Low fat cottage cheese | 100 g | 80 | | Non-Dairy | | | | White bread | 1 slice | 15 | | Cooked spinach | 1 cup (340 g) | 170 | | Canned salmon (+ bones) | ½ cup | 230 | | Canned sardines (+bones) | 50 g | 190 | | Almonds | 15 almonds | 50 |
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Physical activity
Many of physical activities are beneficial for general health and well being. However, there are specific types of physical activities, which can improve your bone health. Ask your doctor for advice as to the kind of exercises that you can do to ensure optimum bone strength and health. |
| Exercise Tips | | • | Seek your doctor’s advice. Inform your doctor if you are already suffering from osteoporosis. He or she will advice you according to you health condition. | | • | Start slowly and progress gradually | | • | Do the kind of exercises that you like most. This way you will enjoy the experience. | | • | Walk regularly—it is free, can be done anywhere, anytime and all you will need is a pair of comfortable footwear. | | • | Maintain a diary so that you can keep track of your exercise program and ensure that you do it regularly. | | • | If you experience pain or discomfort during exercise, inform your doctor immediately. |
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Conclusion
Your bones go through a constant state of bone loss and re-growth. As you age, more bone loss than bone growth can occur which is a normal and natural process. To increase your chances of staying healthy, exercise every day and get enough calcium and vitamin D. Seek your doctor’s advice about ways to prevent osteoporosis or the treatment options available. |