A major public health threat to more than 28 million Americans, osteoporosis is often called the “silent disease” because it occurs without symptoms. Yet, according to the National Osteoporosis Foundation, those affected can suffer fractures from only a strain, bump or fall. Learn how you can decrease your risk of suffering from this disease.
The first thing you should understand is that bone is not a hard, lifeless structure. It’s living tissue - complex living tissue that is constantly changing. So you can do something, regardless of your age, to help keep your bones healthy.
Another fact to understand is that although women are much more prone to osteoporosis, men are not immune. The National Osteoporosis Foundation (NOF) reports that “Today, 2 million American men have osteoporosis, and another 3 million are at risk of the disease.”
In fact, men suffer a greater mortality risk from osteoporosis. According to the NOF, “Each year, men suffer 1/3 of all the hip fractures that occur, and 1/3 of these men will not survive more than a year.” They continue, “…despite the large number of men affected, osteoporosis in men remains under diagnosed, underreported, and inadequately researched.”
As for women, research is showing that osteoporosis can lead you to lose up to one-third of the bone in your spine in the first six years after menopause. In women over 50, the group at greatest risk, over half will break a bone due to osteoporosis – most will be spinal fractures.
So what can you do about this “silent disease” before it’s too late? Obviously anyone younger than 30, the time when you’re body is building and storing bone efficiently, should be doing everything possible to build strong bones before they age. And remember, although osteoporosis is often considered an “older person’s” disease, it can strike at any age.
Here are some simple tips to help - at any age - decrease your risk of suffering from osteoporosis:
• A Balanced Diet Rich in Calcium and Vitamin D
• Weight-bearing Exercise
• No Smoking or Excessive Alcohol Intake
• Bone Density Testing (when appropriate)
Balanced Diet Rich in Calcium and Vitamin D
A calcium-rich diet is good for your heart, muscles, nerves, and for blood clotting, in addition to helping grow and maintain healthy bones. Current guidelines indicate a daily intake of 1,000-1,300 mg. of calcium per day. Some foods containing calcium are: milk, yogurt, cheese, ice cream, fish and shellfish, and vegetables like broccoli, soybeans and carrots. Also recognizing the importance of calcium in our diets, manufacturers of many foods and beverages, such as cereals and juices, include additional calcium today. This helps make it easier to get your daily requirement. And if you can’t reach you minimum requirement through foods, calcium supplements are also available.
Vitamin D is essential for the body to absorb calcium. Without it your body won’t be able to absorb calcium from what you eat, and will take the calcium it needs from your bones. There are only two ways to get vitamin D – through your skin from direct exposure to sunlight and from your diet. Recommendations currently call for between 400-800 IU daily, which can also be obtained from fortified dairy products, egg yolks, saltwater fish and liver.
Weight-bearing Exercise
It’s not difficult to maintain a weight-bearing exercise program to help your bones. The best exercises, according to the NOF, are “walking, dancing, jogging, stair-climbing, racquet sports and hiking.”
Current fitness guidelines can be applied here too – exercise for a minimum of 30 minutes on most days. You’ll help your bones and have a healthy heart too. Remember, if you’ve been sedentary most of your adult life, you should check with your doctor before beginning any exercise program.
No Smoking or Excessive Alcohol Intake
There isn’t much more to say about this. These are important risk factors. If you smoke or drink alcohol excessively, STOP now. You’ll not only benefit your bones, but your overall health and well-being.
Bone Density Testing
A Bone Mineral Density test (BMD) is a simple, non-invasive procedure and it is the only way to diagnose osteoporosis and your risk of future fractures. The test takes only a few minutes, and it’s painless.
When I reached age 50, my doctor scheduled me for a BMD test. I was amazed at how quickly it was over – it took less time than any other test I’d ever taken. In fact, it was over so fast that I didn’t know it happened.
The technician who performed my test explained that my results would be compared against those of other women, who are used as a baseline. The results would then determine my current status and help determine my future risk. What my test revealed was that my bones are slightly stronger than other women my age. Good news. But I’m not immune to osteoporosis, and I know I must help the situation by eating properly and following a program of weight-bearing exercise.
So, let’s recap, there’s no reason to let the “silent disease” claim you or your loved ones. Men and women can significantly decrease their risk by following these simple steps: eat a balanced diet rich in calcium and vitamin D; follow a program of weight-bearing exercise; don’t smoke or excessively drink alcohol; and have a bone density test when your doctor thinks it’s appropriate.
For more information on osteoporosis, visit the National Osteoporosis Foundation web site.
The first thing you should understand is that bone is not a hard, lifeless structure. It’s living tissue - complex living tissue that is constantly changing. So you can do something, regardless of your age, to help keep your bones healthy.
Another fact to understand is that although women are much more prone to osteoporosis, men are not immune. The National Osteoporosis Foundation (NOF) reports that “Today, 2 million American men have osteoporosis, and another 3 million are at risk of the disease.”
In fact, men suffer a greater mortality risk from osteoporosis. According to the NOF, “Each year, men suffer 1/3 of all the hip fractures that occur, and 1/3 of these men will not survive more than a year.” They continue, “…despite the large number of men affected, osteoporosis in men remains under diagnosed, underreported, and inadequately researched.”
As for women, research is showing that osteoporosis can lead you to lose up to one-third of the bone in your spine in the first six years after menopause. In women over 50, the group at greatest risk, over half will break a bone due to osteoporosis – most will be spinal fractures.
So what can you do about this “silent disease” before it’s too late? Obviously anyone younger than 30, the time when you’re body is building and storing bone efficiently, should be doing everything possible to build strong bones before they age. And remember, although osteoporosis is often considered an “older person’s” disease, it can strike at any age.
Here are some simple tips to help - at any age - decrease your risk of suffering from osteoporosis:
• A Balanced Diet Rich in Calcium and Vitamin D
• Weight-bearing Exercise
• No Smoking or Excessive Alcohol Intake
• Bone Density Testing (when appropriate)
Balanced Diet Rich in Calcium and Vitamin D
A calcium-rich diet is good for your heart, muscles, nerves, and for blood clotting, in addition to helping grow and maintain healthy bones. Current guidelines indicate a daily intake of 1,000-1,300 mg. of calcium per day. Some foods containing calcium are: milk, yogurt, cheese, ice cream, fish and shellfish, and vegetables like broccoli, soybeans and carrots. Also recognizing the importance of calcium in our diets, manufacturers of many foods and beverages, such as cereals and juices, include additional calcium today. This helps make it easier to get your daily requirement. And if you can’t reach you minimum requirement through foods, calcium supplements are also available.
Vitamin D is essential for the body to absorb calcium. Without it your body won’t be able to absorb calcium from what you eat, and will take the calcium it needs from your bones. There are only two ways to get vitamin D – through your skin from direct exposure to sunlight and from your diet. Recommendations currently call for between 400-800 IU daily, which can also be obtained from fortified dairy products, egg yolks, saltwater fish and liver.
Weight-bearing Exercise
It’s not difficult to maintain a weight-bearing exercise program to help your bones. The best exercises, according to the NOF, are “walking, dancing, jogging, stair-climbing, racquet sports and hiking.”
Current fitness guidelines can be applied here too – exercise for a minimum of 30 minutes on most days. You’ll help your bones and have a healthy heart too. Remember, if you’ve been sedentary most of your adult life, you should check with your doctor before beginning any exercise program.
No Smoking or Excessive Alcohol Intake
There isn’t much more to say about this. These are important risk factors. If you smoke or drink alcohol excessively, STOP now. You’ll not only benefit your bones, but your overall health and well-being.
Bone Density Testing
A Bone Mineral Density test (BMD) is a simple, non-invasive procedure and it is the only way to diagnose osteoporosis and your risk of future fractures. The test takes only a few minutes, and it’s painless.
When I reached age 50, my doctor scheduled me for a BMD test. I was amazed at how quickly it was over – it took less time than any other test I’d ever taken. In fact, it was over so fast that I didn’t know it happened.
The technician who performed my test explained that my results would be compared against those of other women, who are used as a baseline. The results would then determine my current status and help determine my future risk. What my test revealed was that my bones are slightly stronger than other women my age. Good news. But I’m not immune to osteoporosis, and I know I must help the situation by eating properly and following a program of weight-bearing exercise.
So, let’s recap, there’s no reason to let the “silent disease” claim you or your loved ones. Men and women can significantly decrease their risk by following these simple steps: eat a balanced diet rich in calcium and vitamin D; follow a program of weight-bearing exercise; don’t smoke or excessively drink alcohol; and have a bone density test when your doctor thinks it’s appropriate.
For more information on osteoporosis, visit the National Osteoporosis Foundation web site.
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