Osteoporosis

What it is:  A disease in which bones are not built up as fast as they are broken down.  As a result, bones become brittle and porous then break easily.  Bones are actually living tissue that is constantly being “remodeled”.  The body works to maintain a steady level of bone mass.  In women estrogen helps the body keep up bone density.  After menopause, bone mass frequently decreases.  Men can be affected by osteoporosis, although usually at later ages than women.  Calcium and vitamin D deficiencies can accelerate the onset of osteoporosis.

Prevention:  The years from preadolescence through age thirty are the most important for building bone mass for both males and females.

• Consume 3-4 servings of low-fat dairy products and have green leafy vegetables each day. 
• Be physically active for at least 30 minutes per day; especially with weight-bearing exercise (walking, running)
• Get 10 minutes of natural sunlight per day.
• Limit caffeine and soda.
• Limit protein to the amount recommended for your age and size.  See www.mypyramid.gov
•  Limit alcohol. 
• Don’t smoke!

Treatment:  If you are diagnosed with low bone density (osteopenia) or osteoporosis, your doctor may prescribe medication.  In addition follow the steps above.

For more information:
See www.nof.org  National Osteoporosis Foundation