One of the health risks that should concern you at any age is osteoporosis, a bone disease that puts you in danger of bone fracture, particularly of the hip, wrists and spine. What are the risk factors and what can you do to reduce your risk or manage the disease should it strike?
As mentioned, osteoporosis is a bone disease. It affects millions of women (and men), particularly women over the age of 50 whose ovarian function has decreased (perimenopause) or seized (menopause). During this time, estrogen levels drop, leaving your bones unprotected. This results in the loss of bone tissue and density, with an estimated 2-5% of bone tissue loss every year for the first 5-10 years following the onset of menopause.
Some of the key risk factors associated with the development of osteoporosis include:
- Being over the age of 65.
- Menopause before the age of 45.
- Bone mineral density that is low.
- A family history of fracture (particularly a mother who has suffered a hip fracture).
- A tendency to fall more than normal.
- Having had a compression fracture of the vertebral column.
- Even a minimal fracture after the age of 40.
- X-ray results that indicate increased risk by a physician.
- Glucocorticoid therapy that has extended beyond 3 months.
- Having a disease that prevents the body from properly absorbing nutrients (e.g. celiac disease)
Some of the minor risk factors include:
- Small stature (a body weight less than 125 pounds) or a body weight 10% less than at 25 years of age.
- Having rheumatoid arthritis or hyperthyroidism.
- Low dietary intake of calcium. Too little calcium in your blood will cause your body to take calcium from your bones, further depleting bone supply.
- Too much caffeine (more than 4 cups daily) or alcohol intake (more than 2 cups daily).
- Smoking.
So, now you know the risks. What can you do to prevent or manage osteoporosis?
- Stop smoking and drinking caffeine or alcohol in excess.
- Increase your dietary intake of calcium and/or take a calcium supplement. A diet rich in calcium will result in excess calcium being "taken up" by the bones, thereby increasing bone supply.
- Consume the recommended amount of Vitamin D because it is crucial for calcium absorption.
- If you are postmenopausal, have your risk of osteoporosis assessed by your doctor.
- Do strength-training (with weights) and weight-bearing exercise (e.g. walking) to increase your coordination, strength and balance (reducing your possibility of falling) and to help prevent further bone loss.
One final note about osteoporosis. It can strike at any age! So, if you are a young woman feeling that this article does not apply to you, take heed. Bone loss happens gradually over years, resulting in osteoporosis later on. So, start strength-training and weight-bearing exercise, make the dietary changes recommended above and "bank" as much calcium in your bones as possible.
Get out the weights or get your walking shoes on and go!
Sandy Huard, President, Women's Health Supply International
