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Building Stronger Bones
Bone is a living organism. It needs calcium, vitamin D and weight-bearing exercise to stay strong. If you don’t take care of your bones, they may be slowly changing in ways that could lead to osteoporosis, a serious disease that affects eight million American women. In fact, a woman’s risk of developing osteoporosis is equal to her combined risk of developing breast, uterine and ovarian cancers. How does osteoporosis develop?
Osteoporosis develops when calcium is depleted from the bones faster than it can be replenished. This occurs because your body needs calcium to sustain many functions — heart beat, muscle contraction and blood clotting. If you do not consume enough calcium, your body will take calcium from its most ready source — your bones. Over time, this calcium loss causes the bones to lose their strength and resiliency, until they become so weak and brittle that even the slightest stress can cause them to fracture. This process starts in women between the ages of 30 and 35 and progresses throughout life. Once a woman reaches menopause, her bone mass decreases about two percent a year. Bone is a savings account.
One way to understand how osteoporosis develops is to think of bone as a savings account. You can make "deposits" of calcium into the account until age 30 or 35. After that, bone will be depleted — or "withdrawn" — faster than you can replenish it. For that reason, it’s important for younger women to build as much bone mass as possible. Know your risk factors
You are at a greater risk of developing osteoporosis if you: - Have a family history of the disease
- Are thin and small-framed
- Are postmenopausal
- Are of Asian or Caucasian descent
- Smoke cigarettes
- Consume excessive alcohol or carbonated beverages
- Use certain medications, such as corticosteriods
Osteoporosis can be a tragic disease. But it can usually be avoided. If you’re a young woman, you can take steps now to prevent this disease from affecting you when you’re older. If you’re an older woman, there are things you can do to promote strong and healthy bones. - Eat more calcium to strengthen your bones. According to guidelines by the National Osteoporosis Foundation, every adult female should consume at least 1,200 milligrams of calcium every day. Good sources of dietary calcium include leafy green vegetables and dairy products.
- Don’t forget your vitamin D. You need vitamin D to help your body absorb calcium. Safe exposure to sunlight — 15 minutes a day, three days a week — will help your body manufacture about 75 percent of the vitamin D it needs. You can also get vitamin D through foods such as fortified dairy products, broccoli and other cruciferous vegetables, and salmon. The National Osteoporosis Foundation recommends a daily intake of 400 to 800 international units (IUs) of vitamin D.
- Exercise. Regular weight-bearing or strength-training exercise — such as walking, running, racquet sports and weight lifting — stimulates formation of new bone.
- Take supplements as needed. If you don’t get adequate calcium and vitamin D from the foods you eat, talk to your doctor about nutritional supplements. There are a variety of calcium and vitamin D supplements on the market, and your doctor can advise you on the best source for you.
Diagnosis and Treatment
New diagnostic techniques and treatment options can help minimize the risks of osteoporosis. Bone density tests aid in diagnosing osteoporosis by grading the quality of bone. In addition to maintaining a healthy diet rich in calcium and vitamin D and exercising regularly, prescription medications and hormone replacement therapies may be an option for you in treating or preventing osteoporosis. Talk to your doctor.
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