Osteoporosis Prevention
Osteoporosis is a health concern that causes bones to thin and become weak. While it is primarily a concern for women, men can also develop low bone density. While nobody dies from low bone density, it can lead to a loss of mobility and sometimes pain. Very few women – and men–know they have osteoporosis before it is too late. They might fracture a wrist, crack a rib or break a hip. This is why it is very important to have your bone density tested. If you are a woman over the age of 50, ask your doctor if a bone density scan would be advisable. It is best to know as early as possible if osteoporosis is a concern for you. Then you can focus on prevention and consider the many treatment options available.
Since we are on the topic of osteoporosis prevention, there are a few more things you can do or not do. The first thing is to stop smoking. Smoking is bad for you in so many ways, including increased bone loss. If you are thinking about quitting, talk to your doctor or Heart pharmacist. There are smoking sensation options that are available from the BC Government at no cost.
Alcohol is one of those double-edged lifestyle choices. Moderate consumption of alcoholic beverages can reduce your risk of heart disease and possibly dementia. However, over consumption of alcohol has a lengthy list of health risks. So how much is too much? The general guideline is one drink a day for women and one to two drinks a day for men, with one day off. A drink is considered to be one standard bottle of beer, ½ cup of wine or 1.5oz of spirits.
Another at-home treatment option for osteoporosis is fall prevention. While this may sound silly at first, it is a very serious concern for seniors living at home. Look around at the floor of the home. Iis there clutter, slippery rugs or poor lighting. The risk factors for falls in the home go on and on. We make our homes safe for babies; it should be no different for seniors living at home.
With a focus on non-drug treatments for osteoporosis, there are many things you can do to reduce your risk of developing this bone thinning disease. The first is to participate in regular weight bearing or resistance exercises. A weight bearing exercise is one where the muscles work against gravity and include walking, stair climbing and dancing. While bicycling and swimming are excellent exercises to strengthen the cardiovascular system, they may not be as helpful for preventing osteoporosis. Resistance exercises include weight lifting or using elastic exercise bands. All of these exercises have been shown to prevent bone loss. Remember, it is best to talk to your physician before starting any new exercise program.
There has been recent news that calcium supplements might increase your risk of heart disease. While this is partially true, one must not forget that calcium is foremost in the prevention of osteoporosis. The study in question found that people who took high doses of calcium (>1000mg/ day) experienced more heart attacks than those who did not take calcium. The real increase in risk was not that great, however it did cause health care professionals to recommend that people reduce their supplemental use of calcium. Health Canada recommends that an adequate intake of calcium is 1000mg to 1200mg from all sources. We generally get about 300-400mg of calcium in our diet without really trying, so we only need a slight top-up to meet our daily requirements.
Adequate vitamin D intake plays an important role in bone formation. Your body needs vitamin D to absorb and use the calcium to make bone. Some people ask me if they still need to take vitamin D, since the body can make its own supply from sunlight. While this is true, do you get at least 15 minutes of direct sunlight every single day of the year? This might not be that case for everyone, especially during the winter months or for those who are shutins. I recommend taking 2000-4000IU of vitamin D a day just to be sure.
You may also have read that vitamin K can help with osteoporosis. This is partially true. A special form of vitamin K (menaquinone) might be helpful for increasing bone mineral density. This is different from the form (phytonadione) found in some multivitamins, which might not be as effective. For now, just eat more fruits and green leafy vegetables, which coincidentally, have been associated with a lower risk of developing osteoporosis.
Osteoporosis can be a major health concern for both women and men. Early detection can lead to effective treatment and the prevention of future complications. There is some thought that osteoporosis is a pediatric disease. If you do not increase your bone density during your formative years, you may experience complications later in life. So this is a perfect time to encourage kids and grandkids to get plenty of exercise and eat calcium rich foods. It is never too late to bone up on your health.