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 Just For The Health of It
Last Updated: Monday, October 08, 2007


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Osteoporosis


Between the ages of 11 and 25, our bones become as dense as they'll ever be. During this time, they reach something called "peak bone mass."

After that, our job is to keep our peak bone mass as high as possible -- so there's enough bone stored up for our later years, when bones naturally start to lose some of their density.

It could be compared to filling a bucket. Until age 25, we can fill a bucket.  After that, we must concentrate on keeping the contents of the bucket from leaking out. (The hole in the bucket is called "aging.")

This brochure will show you how to reach peak bone mass -- and how to keep it once you've got it.

 

 

CALCIUM IN FOOD
  Health experts agree that the best way to get calcium is from food.
  Dairy products supply the most calcium, of course (see chart).
  If you have an intolerance for milk sugar (lactose) and get cramping, gas or diarrhea after eating dairy products, ask your pharmacist about nonprescription lactose drops or tablets you can add to milk to eliminate this problem.  Or, look on your grocer's shelves for these tablets and/or treated dairy products.
  Acidophilus milk, yogurt and hard cheeses are usually well-tolerated.
 
SUPPLEMENTS
  If you don't feel you can get all the calcium you need from food, you can use calcium supplements.
  Limit each does to 500 mg of elemental calcium or less.  Calcium carbonate is best absorbed with meals, while calcium citrate can be taken anytime.
MORE IS NOT ALWAYS BETTER
  The recommended levels of calcium (see below) are meant to be the sum of all sources of calcium.  It's not likely you'll ever get too much calcium from food, but if you take too much in supplement form, there's a risk of kidney stones and iron deficiency anemia (calcium can decrease iron absorption).  Too much calcium may also cause constipation and rebound hyperacidity.
  The safe "upper limit" of calcium is thought to be 2,5000 mg a day.
EXERCISE
  Weight-bearing exercise (e.g., walking, jogging, weight-lifting) can help you maintain bone strength throughout your life.
  And people who exercise also have greater flexibility, quicker reflexes and more muscle tissue that can soften the blow if they fall -- so bone fractures are less likely.
VITAMIN D
  For your body to absorb calcium, you must have sufficient vitamin D (400 to 800 IU per day).  Most people get enough through sunshine and/or vitamin D-fortified milk (four cups a day).
  The elderly, people who live in sunless northern climates or those who don't drink very much milk (other dairy products usually are not vitamin D-fortified) may need to get their vitamin D in a multivitamin supplement.



 

 

 

 

 
PROTEIN AND OTHER ISSUES
  Diets high in animal protein can cause calcium loss.  It's important to note that the average American eats twice the protein he or she needs.
  Because vegetarians often eat less protein, they lose less calcium in their urine.  This means they ay need less calcium in their diets that meat eaters
  A high intake of phosphorus may inhibit calcium absorption.  This means three or four cans of soda pop a day may be bone-threatening.  Meat, fish and poultry are also high in phosphorus, so limit intake to under six ounces a day.
CALCIUM SUPPLEMENTS
  ● Most calcium tablets on the market today dissolve well (which was not true a few years ago).
  But to make sure they break down, look for the "USP" on the label.  This stands for U.S. Pharmacopoeia, the agency that is responsible for making sure drugs are well-made.

 ● Calcium carbonate supplements are best absorbed when taken with a meal.  The exception is when that meal contains wheat bran (e.g., bran cereals).  Wheat bran inhibits calcium absorption.
  Note: Some prescription medicines should not be taken at the same time as calcium, or the drugs' effectiveness will be impaired.  Check with your doctor or pharmacist.

● In supplements, look to see how much "elemental calcium" the supplement provides.
  One tablet, for example, may supply 500 mg of calcium carbonate, but only 200 mg of elemental calcium.  The "elemental" number is the number that counts.

● Calcium supplements appear to be very safe, but check with your doctor before taking them if you have a personal or family history of kidney stones.
MORE THAN JUST CALCIUM & VITAMIN D
  While calcium and vitamin D are important in osteoporosis prevention,  they're not the only nutrients we need for strong bones.  Other bone-preserving nutrients include vitamins C and K, magnesium, boron and several additional trace minerals.  These are all plentiful in whole grains, fruits and vegetables.
 

q Smoking

q  Heavy alcohol use

q Caucasian or Asian heritage

q Small, thin frame    

q Family history of osteoporosis; broken bones or stooped posture in older family members, especially women

q Menopause before age 45 (naturally or by surgical removal of the ovaries)

q Prolonged use of certain medications, including excessive thyroid hormone; glucocorticoids (a group of anti-inflammatory medications); and anti-seizure medications

q Lack of weight-bearing exercise

q Low-calcium diet

 
   

• About 25 million Americans have osteoporosis (brittle bones).  Four out of five are women.
     Men get it less often because their bones are denser and because they tend to die younger.  Most

cases of osteoporosis in middle-aged and elderly men are due to alcohol abuse, smoking, immobilization and medeications.
• One in three women older than age 50 will suffer a vertebral fracture (which can lead to a loss of height and stooped posture).
• A woman's risk of having a hip fracture is equal to her combined risk of developing breast, uterine and ovarian cancer.
• As people are, new bone is built at a slower rate, especially in the hip.  At menopause, women's bodies begin to dissolve old bone at a faster rate.  People who have genes that make them prone to osteoporosis are at highest risk.
• Osteoporosis causes 1.5 million fractures a year, mostly of the hip, spine and wrist.
• 20% of these people die within a year of their hip fracture, due to complications such as blood clots or pneumonia.  Half lose their ability to walk independently.
• When bone is brittle, simply bending over and lifting a light load can cause a fracture - you do not have to fall.

• Supplemental estrogen is the most widely used treatment for slowing bone loss in post-menopausal women.  But not every woman can - or wants to - take estrogen (it may increase the risk of uterine and breast cancer).
     Fortunately, there are other prescription medications (e.g., Fosamax) that can not only slow bone loss, but actually restore some bone mass as well.


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