Preventing Osteoporosis

Osteoporosis is a major health threat for more than 28 million Americans--especially women, in whom it is four times more common than in men. A decrease in bone mass and strength, osteoporosis develops when bone is no longer replaced as quickly as it is removed by the body. It is the major cause of bone fractures in older people, especially postmenopausal women. Hip fracture due to osteoporosis in elderly women often leads to disability and can be fatal.

Although the exact mechanisms of osteoporosis are not completely understood, there are a number of known risk factors for the disease: aging, physical inactivity, excessive thinness, fair complexion, reduced levels of estrogen, heredity, excessive cortisone or thyroid hormone, smoking, and excessive alcohol intake.

Fortunately, although everyone loses some bone mass as they age, you can modify the rate of progression and the effects of osteoporosis through early diagnosis and preventive measures. The following steps can help you increase bone mass and lower your risk of fractures later in life.

Women of any age can:

• Ask your health care provider if you should have a bone density test. These tests help predict your risk for osteoporosis, as well as detect osteoporosis before it causes a fracture.
• Stop smoking, which can accelerate bone loss.
• Avoid excessive alcohol intake. Current guidelines recommend no more than one alcoholic drink per day for women.

Adolescent and young adult women whose bones are still growing can:

• Consume adequate calcium and vitamin D. Females aged 9 to 18 should get 1,500 mg per day of calcium; women 19 to 35 should get at least 1,000-1,500 mg per day. Pregnant women should consume 1,500- 2,000 mg per day. Vitamin D helps your body absorb calcium.
• Perform weight-bearing exercise, such as walking, jogging, and other sports, three to four hours per week.
• Avoid excessive exercise, which can lead to decreased estrogen levels, irregular menstruation, and early loss of bone density.
• Remember that age 0 to 35 is the only time during which bone is built. After age 35, we only maintain or lose bone mass.

Women over 35 can:

• Consider estrogen replacement therapy. This effective treatment slows post-menopausal bone loss and is effective in preventing fractures in women with osteoporosis. There are other osteoporosis-fighting medications that may be more appropriate for some individuals. Your health care provider can tell you more about the options.
• Follow a well-rounded exercise program, including weight-bearing cardiovascular exercise such as walking, flexibility exercises (stretching), and strength training (start with soup cans if need be, then gradually work up to using heavier weights.) These activities can stabilize or slightly increase bone mass, improve balance, and strengthen muscles to prevent falls and fractures.

Visit the following Internet resources to learn more about osteoporosis:

• www.osteo.org
• www.aaos.org

The more you learn and the earlier you work to beat osteoporosis, the healthier you will be.