Facts About Osteoporosis and Bone Health

You constantly lose old bone & form new bone throughout your life. Your body makes more bone than it loses as a teen & young adult. However, with age, bone production reduces & bone loss increases, putting you at risk for osteoporosis. According to the National Osteoporosis Foundation, approximately 10 million Americans have osteoporosis & 34 million have osteopenia. Some medications, such as Synthroid, increase your risk for osteoporosis. Here are 10 ways to lower your risk:
1. A fall that results in a fracture is an important sign that you may have osteoporosis according to Connie Weaver, PhD, a calcium researcher & chairman of the department of nutrition science at Purdue University. It is possible that the fractured bone was already in a weakened state due to osteoporosis prior to the fall. People who have risk factors for osteoporosis, such as a small build or a family history of fractures, as well as low body weight, should be especially vigilant.
2. People who have type 1 diabetes or type 2 diabetes are prone to weaker bones. According to Diane Schneider, MD, a geriatrician & author of The Complete Book of Bone Health. "People with type 1 diabetes have more bone breakdown, and in people with type 2 diabetes, the bones are more fragile." Medications for type 2 diabetes can, also, cause bones to be weaker. Being overweight doesn't help either. "We're finding a connection between bone & fat," Schneider says. "Being overweight is not protective."
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3. People with a small frame & a slight build have bones that are less dense & more vulnerable to osteoporosis and fracture. Some studies have shown you may be more likely to develop osteoporosis if you weigh 127 pounds or less, Women who are small-boned need to take control of osteoporosis risk factors. Good core strength is needed to help prevent falls.
4. According to a recent study, many Americans may not be getting enough calcium, a mineral essential to good bone health. However, new research suggests that taking calcium supplements may raise your risk of heart attack & kidney stones. Calcium is a necessary part of our diet. According to the Institute of Medicine, women need 1,000 mg of calcium each day up to age 50, and 1,200 mg of calcium a day after age 50. Schneider recommends getting most of your calcium from food, such as from milk, yogurt, broccoli, turnip greens, & calcium-fortified foods, rather than using calcium supplements.
5. Because it helps your body absorb calcium, Vitamin D is essential for bone health. Spending just 20 minutes a day in the sunshine, without sunscreen(I would be a little concerned about this method.), during the summer months provides enough vitamin D to last you throughout the year, says Dana Simpler, a private-practice physician in Baltimore, MD. "People with dark complexions may need up to an hour," she says. You can, also, get vitamin D from supplements and foods such as fatty fish like wild salmon or sardines, shrimp, and foods that are fortified with vitamin D such as vitamin-D fortified orange juice, cereal, milk, or soy milk. According to the Institute of Medicine, most people need 600 IUs of vitamin D a day. People 71 years & older require 800 IUs of vitamin D daily & possibly more, depending on their health. My doctor recommended taking 2,000 iU, since I take thyroid hormone, I am small built, over age 50, & my mother has osteoporosis.
6. Certain medications, including antidepressants, corticosteroids & proton pump inhibitors, can put your bones at greater risk for osteoporosis. Anti-seizure medications, certain cancer treatments, and diabetes drugs may cause bone loss, too. In most cases, the risk of osteoporosis goes up the longer you take these medications & the higher the dosage. Ask your doctor about the impact on your bones before taking any medication. If you must take one of these drugs, try to take the lowest dose possible, and discuss ways to lower your risk of osteoporosis.
7. Estrogen, a hormone essential for strong bones, drops when women go into menopause. And the earlier you go into menopause, the higher your risk of osteoporosis. A recent Swedish study found that women who entered menopause before the age of 47 were nearly twice as likely to have osteoporosis. "Women lose the most bone in the first 3 to 5 years of menopause," Weaver says. Menopause is an important time to make lifestyle choices that protect against bone loss; mainly, with exercise and diet.
8. Bone density is commonly measured with a dexa scan, also known as a bone density test. This simple, painless test gauges bone strength. A T-score of -2.5 or lower means you have osteoporosis. A score between -1.0 and -2.5 means you have osteopenia, low bone mass. A T-score of -1.0 or higher means your bones are normal. According to Schneider, women usually don't need a dexa scan until age 65 & men until age 70," says. When to get screened & about follow-up tests will depend on your age, osteoporosis risk factors, & previous bone density test results. My dexa scan last year was normal. One of my preventive measures is drinking Omnitrition's Thermo Herbal Tea®!
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9. Weight-bearing exercises, the kind that force your body to work against gravity, like walking, running, dancing, and tennis, are best for keeping bones healthy. The key is to be active. It doesn't have to be exercise in the gym as long as you are moving. Spend less time sitting & more time on your feet.
10. In recent years, some drugs used to treat osteoporosis have been found to increase the risk for breakage of the femur bone, esophageal cancer, and the death of bone tissue in the jaw. Only women at high risk for a fracture need treatment according to Ruth Freeman, MD, a professor of obstetrics-gynecology at Montefiore Medical Center in New York. "I always recommend lifestyle changes first," Freeman says. Women who have osteoporosis & other risk factors, such as rheumatoid arthritis, low body weight, and a family history of fractures might want to take osteoporosis drugs.