By Mary Pastore, Chabot College
Osteoporosis is a bone disease. The actual amount of bone is decreased, weakening the bone and increasing the chance of fracture. It is a disease more commonly seen in women and most common in post-menopausal populations.
Bone is living tissue. As we age (> 40) more bone is broken down by our body than is replaced. Bone resembles a sponge or honeycomb. As we get older, the spaces become larger, thus the bone becomes less dense. Also, the shell that surrounds the bone becomes thinner.
Testing is the only way to know if in fact you have osteoporosis. Your bone density is measured by a method called DXEA or Dual Energy Xray Absorptiometry. The test is painless, extremely low in radiation and takes only a few minutes. The spine and both femurs (thigh bone) are evaluated and assigned a “T score”.
Depending on the results of the test, your doctor may order another test called a bone scan (more detailed), may prescribe medications to help restore bone health and may recommend an exercise program.
Commonly, osteoporosis comes with age, but it can afflict other populations as well. Caucasian and Asian women are more at risk to suffer from osteoporosis than others.
Among the risk factors are:
Osteoporosis is preventable.
The best prevention begins in adolescence. While new bone growth occurs throughout life, bone formation is most active in our adolescent and pre-adolescent years. Active, load-bearing sports such as gymnastics, volleyball, basketball and tennis stimulate healthy bone growth and density. But it is never too late to begin! Individuals who begin participating in load-bearing activities as adults also see bone mineral increases, but to a lesser degree.
Research has shown that short, intense weight-bearing bouts of exercise are more effective in increasing bone mass rather than longer duration low-intensity activities. Hence, while walking is desirable for general wellness, it may not be sufficient to promote bone growth. In addition, weight training, specifically overhead lifts such as military press and shoulder press and leg press or squats, are effective in loading the hips, back and spine.
A diet rich in Calcium (1000mg daily) will help prevent osteoporosis. Among the best sources of Calcium are low-fat dairy products such as yogurt, green leafy vegetables such as spinach and kale, canned fish with soft bones such as sardines and salmon, tofu, and Calcium-fortified foods such as orange juice, breads and cereals.
If a supplement is necessary, Calcium carbonate is the most effective source. Chewable tablets (TUMS is a good one) are easily obtained and inexpensive. Generally, Calcium is absorbed better with food. Caffeine and sodium can inhibit absorption, but protein can enhance it. Latte lovers rest easy, milk proteins can offset the caffeine effect. Vitamin D also increases absorption, but does not have to be ingested at the same time as the Calcium, due to its long half-life.
For more information on osteoporosis, visit the National Osteoporosis Foundation at www.nof.org