Start Early to Prevent Osteoporosis
Building bone mass now contributes to strong and healthy bones later in life
By Dr. Sanchita P. Yadalla
One of the most common diseases that strikes women during middle age can tiptoe quietly for years with no symptoms – then, gradually, you notice your posture has become stooped; back pain begins; or a wrist, hip or ankle breaks too easily.
Osteoporosis affects more than 25 million Americans – primarily women – and is the chief culprit in falls and broken bones among seniors. A woman’s risk for osteoporosis increases with age and, although it is commonly diagnosed in women over age 65, the disease can show up as early as the 40s.
Osteoporosis is a disease that involves a loss of bone density. This happens when the body cannot make new bone matter fast enough to replace old bone that is broken down – which results in lower bone mass or brittle bones that can break easily.
It’s ideal to start early to ward off possible bone loss later in life. According to the U.S. Department of Health and Human Services, the majority of women’s bone mass is accumulated by age 19, with continued bone building the 20s and 30s. The higher your accrued bone density during those bone-building years, the lower your chance is of developing osteoporosis in your golden years.
Women reach peak bone mass in their mid-30s, and after this point, the body loses slightly more bone matter than it can replace with new bone material. At menopause, the body’s ability to make new bone matter dips again, but this time, dramatically – due to decreased estrogen production – resulting in a significant increase in the rate of bone loss. |
Calcium-rich Foods
- Dairy products
- Almonds
- Dark leafy vegetables (broccoli, kale, turnip greens, mustard greens, collard greens, romaine lettuce, celery, cabbage)
- Summer squash
- Green beans
- Asparagus
- Canned salmon with the bones
- Oats and soy products, such as tofu
- Blackstrap Molasses
- Mozzarella
Foods strong in Vitamin D
- Fatty Fish (mackerel, salmon, tuna)
- Egg yolks
- Liver
- Products enriched with Vitamin D: milk, some orange juice brands, and cereals
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If you haven’t given thought to osteoporosis prevention and you’re past your teen years, don’t despair. There are things you can do now that will significantly decrease your likelihood of developing osteoporosis:
- Don’t smoke.
- Limit your consumption of alcoholic beverages, caffeinated drinks and soda.
- Eat a diet rich in calcium and vitamin D.
- Engage in regular physical activity – at least 30 minutes of exercise daily and ideally, 60 minutes – striving for a weekly minimum of 2 ½ hours of exercise.
Also, high-impact, weight-bearing exercises pack a powerful punch in the battle against osteoporosis. Some good high-impact activities include dancing, aerobics, hiking, jogging or running, jumping rope, stair-climbing and tennis. Low-impact, weight-bearing exercises for women who cannot do high-impact activities include walking, low-impact aerobics. Weight-bearing exercises, such as lifting weights, using elastic exercise bands or weight machines, or exercises that leverage your own body weight, help to build strong bones. Finally, exercises such as yoga, Pilates and tai chi strengthen muscles and promote flexibility and balance.
In addition to nutrition and exercise, it’s a good idea to get a snapshot of your bone health to predict your risk level. The National Osteoporosis Foundation recommends a bone density test for all women, beginning at age 65, or earlier, if you have at least one of the following risk factors: you experienced early menopause (before age 40); have experienced menopause and have broken a bone; have a family history of osteoporosis; are taking medications that can contribute to bone loss; or you have certain chronic conditions (rheumatoid arthritis, diabetes, kidney disease or liver disease). A bone mineral density (BMD) test is a simple and painless way to assess your bone mass and your likelihood of developing osteoporosis.
To learn more about osteoporosis visit www.lockhavenhospital.com and click on the Health Resources link.
Dr. Yadalla is Board-Certified in Obstetrics and Gynecology and is on staff at Lock Haven Hospital and Haven Healthcare for Women. She may be reached at 570-893-5043.