Change of lifestyle, eating habits decreases risk of Osteoporosis
by Jan Richards.

Osteoporosis is a weakening of the bones over a period of time due to old age, menopause in women, loss

of estrogen levels, a diet that lacks enough calcium and no exercise. Osteoporosis, often referred to as a

silent killer, often goes undetected. "After a certain age, women produce less estrogen, which supports

the promotion of the absorption of calcium," Mary Cain, a registered nurse with Harvard Community

Health Plan, said. "After age 35, women stop making new bones and storing it. (calcium) Those who are at

risk for osteoporosis are fair skinned Caucasian and Asian women. Black women are less at risk than

Caucasian women. Men are also at risk, although women have more fractures." Cain pointed out a

number of factors adding to the risk for women. These include having blonde or red hair, freckles, early

menopause, inability to digest milk products, pregnancy in teen years and curvature of the spine. If a

woman living in a northern climate, remains indoors for much of the day and do not have enough fluoride

in her water, she is adding a risk of developing osteoporosis. Another factor related to the onset of

osteoporosis is an individual woman’s medical history. For example, removal of the ovaries, use of

certain prescription and over the counter drugs, extended bed rest, removal of part of the stomach or

small intestine, post menopausal, lost ovarian function before menopause and certain diseases and

conditions such as chronic diarrhea, diabetes, kidney or liver disease, increased the risk of osteoporosis.

Lifestyle and eating habits also impact the risk of osteoporosis. Lack of exercise, inadequate calcium,

lack of vitamin D, smoking, consumption of alcohol, drinking more than three cups of caffeinated coffee

per day, bulimia, anorexia, rheumatoid arthritis, some endocrine disorders and physical immobilization,

small bones and family genes. "You can not do anything about being female, your race, or aging, but can

exercise by walking, jogging, aerobics, dancing, tennis, racquetball, basketball and weights. Putting stress
on your bones promotes absorption and bone growth, which makes bones stronger to a certain degree,

Cain said. When a woman or man ages, the outside of the bone stays the same. Because the inside of the

bone becomes less dense, a fall could cause a break in a bone. A bad case of osteoporosis can break a

bone just from bending or moving the wrong way. If a woman has osteoporosis, she could easily break a

bone or hip, if she falls. To prevent falling, use a step stool when reaching items beyond your grasp. All

grease and water should be dried as soon as you notice it on the floor. Floors should not be waxed, or a

non slip wax should be used. Non skid appliqués should be placed in tub and grab bars installed. Throw

rugs should be avoided. Loose wires and cords should be removed or placed beyond traffic patterns.

Halls, stairways and entrances should be well lit and shoes with good traction should be worn. When

sitting or lying down, always rise slowly in order to avoid dizziness. "A woman should exercise, eat

properly, have the right amount of calcium, refrain from smoking or alcohol, except in moderation, spend

15 minutes a day or 30-44 a week outdoors and drink decaf coffee or tea because caffeine prevents

absorption of calcium and relieves it through urine," Cain said. Some people have a tendency to absorb

too much calcium, either through their daily diet or by taking antacids. "You want to be careful not to take

too much calcium because you can get calcium stones or kidney stones. Most antacids contain 200

milligrams of calcium, so you must subtract them from your daily intake of calcium. When using

antacids, look for the amount of elemental calcium on the label to be sure you are getting the right

amount. Taking more than 2000mg per day can be harmful, Cain said. If a woman, between 50-64 is

postmenopausal and taking estrogen, she needs 1000 mg of calcium. A post menopausal woman not

taking estrogen needs 1500mgs." Said Cain. This calcium requirement can be filled in a variety of ways.

For example, if you drink one cup of milk, eat one ounce of cheese and one cup of yogurt, you will get

1500 mgs of calcium. Foods containing calcium are almonds, beans, bread, buttermilk, skimmed, low fat

or nonfat dry milk, cheese, figs, yogurt, ice milk or ice cream, kale, lettuce, broccoli, molasses, onion,

parsnip, salmon, sardines, shrimp, sweet potato and tofu. When a woman reaches age 50 and close to

menopause, the body reduces its production of hormones. With the decrease in estrogen levels, the

amount of bone loss due to a lack of calcium increases. "In the six or seven years of menopause, bone

loss is more rapid and women can take hormone replacement therapy, such as estrogen, to slow the

process. For women with a history of breast cancer that don’t take estrogen, there is a new drug on the

marked called Fosomax. Women who are past hot flashes are also candidates for the drug. The drug can

cause stomach upset or heartburn if not taken with a full glass of water and one must remain upright for a

total of 30 minutes," Cain said. Broken bones can put older patients at risk. Should surgery be required

to set the bone, the patient can be at risk during the surgery and then there is a long process of therapy and

recuperation. A primary care doctor can perform a bone test or x ray to see if an individual has

osteoporosis. The test, which is not always 100 percent accurate, is usually done when a woman is

undecided about hormone estrogen replacement therapy. The test results indicate the presence of the

disease one year and absent another. The disease is often detected in many women and men when they

seek medical help for a broken bone. Because the disease often goes undetected until medical help is

required for a broken bone, osteoporosis is called the silent killer.