Osteoporosis~ Are you at risk?

Osteoporosis, which means "porous bones," cases bones to become weak and brittle — so brittle that a fall or even mild stresses like bending over or coughing can cause a fracture. In many cases, bones weaken when you have low levels of calcium and other minerals in your bones.

Development of osteoporosis in the spine

A common result of osteoporosis is fractures — most of them occurring in the spine, hip or wrist. Although it's often thought of as a women's disease, osteoporosis affects men too. As our population ages, even more men will get the disease. Approximately two million American men already have osteoporosis. About 12 million more are at risk. Men over the age of 50 are more likely to break a bone due to osteoporosis than they are to get prostate cancer.

According to the International Osteoporosis Foundation, 1 in 3 women over the age of 50 will experience bone fractures caused by osteoporosis.  Men are also at risk; 1 in 5 men over 50 will experience bone fractures, usually located in the wrists and forearm.

The following factors increase a person’s risk for developing osteoporosis:

• Smoking
• Excessive alcohol consumption
• Excessive caffeine consumption
• Amenorrhea (having no menses)
• History of osteoporosis in the family
• Chronic diarrhea (e.g. Irritable Bowel Syndrome)
• Eating disorders
• Excessive exercise
• High-protein diets
• Sedentary lifestyle/inactivity
• Inadequate nutrition

Another way to increase bone density is exercise. Weight-bearing exercises put stress on the bones, allowing for mass buildup. Such exercises include:

• Light weight lifting
• Running
• Jumping
• Aerobic exercise
• Walking
• Swimming
• Bicycling
• Dancing
• Skiing
• Household chores

 

The most obvious way to prevent osteoporosis is to increase your Calcium intake. Calcium is contained in high amounts in dairy products, fish, soybeans, tofu, and dark green vegetables as well as in Calcium supplements.

Maintaining your bone density is also important, especially as you age.  This is why dedication to a well-balanced exercise program is so important!

For more information, check out these websites:

http://www.mayoclinic.com/health/osteoporosis/DS00128
http://www.nytimes.com/2010/01/05/health/05brod.html