Keeping osteopororis at bay

One of the downfalls of researching health problems associated with aging, is discovering your best prevention opportunity occurred almost 20 years ago!

Such is the case with osteoporosis. Seems my bones reached their maximum density by age 30. Fortunately, I think I did a pretty good job living ‘bone healthy’, but I sure will be now to keep my risk at a minimum.

Who is affected by osteoporosis?

Osteoporosis is most common in post-menopausal women. However, men are not immune. 1 in 8 men over the age of 50 are also affected.

What is osteoporosis?

Osteoporosis is a condition in which the bones become porous and spongy. This leads to the skeleton unable to support the body’s weight, causing bone fractures and breaks.

How does this porous condition come about?

Throughout our lifetime, our bones are constantly being broken down and rebuilt. Little miners, called osteoclasts, come along and extract calcium from the bones to release into the bloodstream. Then a repair crew, called osteoblasts, come along and fill up the holes again.

The problem occurs when osteoclasts continue their digging, or even escalate their digging, but the osteoblasts start to go into retirement mode.

Generally, decreased osteoblast activity is caused by the drop in estrogen associated with menopause. Primary osteoporosis can be the result. However, there is also secondary osteoporosis caused by:

• diseases of the endorine system;
• eating disorders;
• chronic alcoholism;
• poor nutrition;
• liver disease;
• vitamin D deficiency;
• being bed ridden for an extended period of time.

What are the risk factors associated with osteoporosis?

Some risk factors are out of our control. They are:

• female;
• age 50 or older;
• post-menopausal, particularly if the onset of menopause is early;
• prolonged hormonal imbalances;
• thin, small-boned frame;
• Caucasian or Asian;
• family history of osteoporosis.

However, the following risk factors are within our control:

• excessive use of certain medications, such as steroids;
• not enough calcium or vitamin D in our diet;
• lack of exercise;
• smoking;
• caffeine;
• excessive alcohol consumption;
• excessive exercise leading to cessation of menstruation.

So, you are definitely past the age of 30, now what?

Your bone density is what it is by the age of 30; however, there are ways to maintain that density:

• get enough calcium – which means less mining for calcium in your bones. Over the age of 50, you need 1200 mg per day. You can get this from calcium supplements, and a variety of food sources;
• get enough vitamin D – this helps the body absorb calcium efficiently. We produce vitamin D through exposure to the sun, but often this is not enough. Over age 50 we need 800 – 1000 IU per day. Again, this can be through supplements and food sources;
• engage in proper exercise – you need a combination of weight bearing exercises (e.g. running), to strengthen your bones, and resistance exercises (e.g. weight training);
• enhance your balance – as we get older, we get more teetery and prone to falls. Doing exercises, such as yoga, increases our sense of balance, making us less likely to fall down and break something.

How do you know if you have osteoporosis?

Generally you don’t until you break something. However, there are tests for bone density that can be performed. They are:

• dual energy x-ray absorptiometry (DEXA) – most common procedure which is a low radiation x-ray;
• dual photon absorptiometry (DPA) – a bit less concise than the DEXA;
• quantitative computed tomography (QTC) – as known as CAT scans, can accurately measure each vertebrae;
• ultrasound – limited to peripheral sites like heel or kneecap;
• urine tests – to determine if bone loss is increasing or decreasing.

Is there a cure for osteoporosis?

No, there is no cure, although there are medications available to help repair damage to the bone. For osteoporosis, prevention truly is the best medicine.

My bones are what they are at this point in my life, but I will be doing everything I can to keep them strong and healthy. I will also be sure to educate my young adult daughters on the importance of building bone density before they enter their thirties.

Suggested Reading:

All about osteoporosis
Prevention of Osteoporosis
The Facts on Osteoporosis

Your turn:

• What foods do you eat to ensure you get enough calcium each day?
• Do you have a story to share about someone in your life who has osteoporosis?