Osteoporosis

July 21st, 2008 -- Posted in Arthritis / Joint Pain, Osteoporosis / Bone Health, Physical Health | No Comments »

The bones are continuously being broken down and rebuilt in a cycle that takes two to three months. From childhood into the 30s, an individual’s bones absorb calcium, becoming strong and dense. As people age, however, the body start to reabsorb calcium from the bones, leading to the loss of between 0.3 and 0.5% more bone than is rebuilt.

This inequity causes the bone mass to shrink. The bones become fragile and prone to fractures even from everyday activities. These fractures often occur in the spine, hip or wrist.

About eight million women and two million men in the U.S. have osteoporosis. As many as 18 million more Americans may have low bone density.

Osteoporosis is a condition that has virtually no symptoms until severe bone damage has already occurred. Once the bones have been weakened by bone density loss, symptoms may include:

• Back pain
• Loss of height over time with stooped posture
• Fractures of the vertebrae, wrists, hips or other bones

Without treatment, a person with osteoporosis is likely to have fractures, most often in the spine or hips (which support the body’s weight) or in the wrists from bracing against a fall. Fractures of the spine can happen even without a fall or an injury. The bones of the spine become so weak that they start to compress. These types of fractures can cause severe pain and require a long recovery period. They also cause a loss of height and stooped posture.

Hip fractures, the second most common type of fracture due to osteoporosis, usually result from a fall. Although most people do relatively well with modern surgical treatment, hip fractures can result in disability and even death from postoperative complications.

Taking steps to prevent bone density loss is helpful no matter what your age or condition:

• Get enough calcium and vitamin D. Premenopausal women and postmenopausal women on HRT should have at least 1,200 milligrams (mgs) of calcium and 400 international units (IU) of vitamin D every day. Postmenopausal women not on HRT and those at risk of getting osteoporosis from taking steriods should get 1,500 mgs of calcium and 800 IU of vitamin D daily. Men under age 65 should consume 1,000 mgs of calcium every day and men over age 65, 1,500 mgs. Good sources of calcium include milk; low-fat plain yogurt; Swiss, cheddar and ricotta cheese; broccoli; canned salmon with the bones; orange juice and tofu. If you find it hard to get this much calcium from your diet, try calcium supplements.
• Exercise, which helps build strong bones and slow bone loss. It is helpful no matter when you begin, but it has the greatest benefits when you start young and do it throughout your life. Strength training lets you build the muscles and bones in your arms and upper spine. Weight-bearing exercise (walking, jogging, running, stair climbing, skipping rope, skiing and impact-producing sports) helps the bones in your legs, hips and lower spine.
• Don’t smoke. Smoking speeds bone loss, perhaps by lowering how much estrogen a woman’s body makes and by reducing the calcium absorbed by the intestine.
• Consider HRT. HRT is the best way to reduce a woman’s risk of osteoporosis during and after menopause.
• Avoid drinking too much alcohol. Having more than two alcoholic drinks a day may cut bone formation and the body’s ability to absorb calcium. There’s no clear link between limited alcohol intake and osteoporosis.
• Limit caffeine.

If you already have osteoporosis, you may also want to consider the following:

• Maintain good posture. Keep your head held high, chin in, shoulders back, upper back flat and lower back arched to avoid stress on your spine. When you sit or drive, put a rolled towel in the small of your back. Don’t lean over while reading or doing handwork. When lifting, bend at your knees, not your waist. Lift with your legs, keeping your upper back straight.
• Prevent falls. Wear low-heeled shoes with nonslip soles, and check your house for electrical cords, throw rugs and slippery surfaces that might cause you to trip or fall.
• Manage pain. Discuss pain management with your doctor. Don’t ignore chronic pain. Left untreated, it can limit your mobility and cause even more pain.

Source: Cedars Sinai Medical Center (http://www.csmc.edu/5219.html)