A Decline in Bone Density
Can Lead to Osteoporosis

Under normal conditions the process of new bone replacing old bone occurs constantly until about the age of 30. As we get older, old bones continue to deteriorate but new bone replacement slows down. If loss in bone density progresses too far, it can lead to osteoporosis.

Osteoporosis is a condition that causes bones to weaken to the point that they can break from injury that normally would not cause bone fractures.

Osteoporosis usually strikes people over the age of 50 and about 80% are women. In women the most dramatic drop in bone density is usually after menopause, when estrogen produced by the ovaries decreases and bone loss can be as much as 2-4% per year.

Other factors that increase the risk of developing osteoporosis:

• Inadequate calcium intake
• Caucasian and Asian women
• Inactive lifestyle
• A small thin body frame
• Cigarette smoking
• Alcohol consumption
• Poor nutrition
• A history of eating disorders
• Family history of osteoporosis

What are the symptoms of osteoporosis?

Loss in bone density occurs without symptoms. Osteoporosis is often called the silent disease because it can go undetected until a sudden bump or simple fall results in a fracture.

How to test for osteoporosis

The National Osteoporosis Foundation recommends a dual-energy X-ray absorptiometry scan (DXA) to detect osteoporosis. DXA measures bone density in the hips and spine. The scan takes only a few minutes to perform and is very accurate. The results are called T-scores.

A T-score of -2.5 or less indicates osteoporosis. A T-score between -1.0 and -2.4 indicates osteopenia which is a mild loss of bone density but not as severe as osteoporosis.

Although bone loss is a natural part of aging, it’s not completely out of our control. By getting the right kind of exercise and nutrition it is possible to improve bone mass and strength at any age.

Exercise

The best exercise for increasing bone density is weight bearing exercise, also called weight resistance exercise. Weight bearing exercise strengthens the muscles by forcing them to work against gravity. The muscles pull and tug at the bones which stimulates the cells to grow new bone. Weight bearing exercise also improves balance and coordination which can reduce falls and bone injury.

Weight bearing exercises include:

• Walking
• Jogging and running
• Jumping rope
• Jumping jacks
• Dancing
• Weight lifting
• Push-ups
• Climbing stairs
• Tennis
• Golf
• Tai-chi
• Adding weights to arms and ankles can provide extra resistance.
• Daily activities such as vacuuming, mowing the lawn and gardening can also provide resistance.

Before you start any sort of exercise program for osteoporosis or osteopenia consult your doctor for the best fitness program for your individual needs and circumstances.

It is part of a site that provides credible health information for all ages:

Diet and Nutrition

Diet and nutrition play a crucial role in bone health. Just about everyone knows that calcium is essential for healthy bones. Most women baby boomers need about 1200-1500 mg daily of calcium. The best way to get calcium is from food.

Excellent calcium resources include:

• Canned bony fish such as salmon, sardines and mackerel
• Dark green vegetables - turnip greens, swiss chard, kale, arugula, broccoli
• Black-eyed peas, kidney beans, and navy beans
• Almonds
• Ground sesame seeds
• Black strap molasses
• Sesame butter (tahini)
• Dairy products

Is your body absorbing calcium?

Studies show that a high percentage of the calcium we consume is not absorbed by our body. One of the reasons is age. As we grow older our body functions slow down and calcium absorption declines. Other factors that may have a major influence on calcium absorption are magnesium and vitamin D.

Magnesium

Magnesium is just as important in maintaining healthy bones as is calcium. In order for calcium to be absorbed into our bones and blood, both these minerals must work together. You might be consuming enough calcium but without magnesium, calcium cannot be absorbed.

Taken in the proper dosage magnesium can in many cases solve the problem of calcium deficiency.

Magnesium rich foods include:

• Brown rice
• Buckwheat
• Corn
• Dark green vegetables
• Beans, peas, lentils, peanuts
• Nuts (almonds, cashew, brazil)
• Seeds (sunflower, sesame, pumpkin)
• Wheat germ/bran
• Whole grain breads
• Whole grain cereals

Calcium and magnesium supplements are available, but the correct proportion is vital for proper absorption. Taking the proper dosages of magnesium can solve the problem of calcium deficiency. Check with a health care specialist you can depend on for the best type and dosage.

Vitamin D

Vitamin D is vital to bone health because it helps calcium get absorbed into the digestive system. Without it bones become thin, brittle or misshapen.

About 20 minutes a day of exposure to the sun (without sunscreen)should provide women baby boomers their daily requirement for Vitamin D. But, today, with sunscreen and the fact that we spend less time outdoors, we may not be getting enough sun. If so, Vitamin D can be obtained from food or supplements.

Foods rich in Vitamin D include:

• Cod liver oil
• Salmon
• Mackerel
• Tuna
• Eggs, mushrooms and shrimp provide small amounts of vitamin D

After vitamin D is absorbed through the skin or from foods, it is converted in the liver and kidney to a form that can be released where it is needed in the body.

As we age we run an increased risk of developing vitamin D deficiency because skin cannot synthesize vitamin D as efficiently and the liver and kidneys do not function as well either.

If you think you might have a vitamin D deficiency, talk to your doctor before taking supplements. The recommended dosage for vitamin D is 400IU for women between ages 51-70, but you should have a blood test before taking any amount. Our body does not excrete excess vitamin D; instead it is stored and can reach toxic levels if taken excessively.

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For reliable information on supplements I recommend
Improve Your Health and Wellness Naturally Your guide to natural health supplements. Read the latest clinical research and information.

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