Fit Fare

10 million Americans have osteoporosis, which according to the International Osteoporosis Foundation (IOF) literally means “porous bone.” Osteoporosis is a disease in which both bone density and bone quality are reduced, making bones more porous and fragile and susceptible to fracture.

Of those 10 million people, 8 million are women. Sadly, since osteoporosis is a “silent disease,” with no obvious warning signs or symptoms, it is often discovered only after fracturing a bone.

The outlook for future osteoporosis cases is dim: The NOF predicts that by 2010, about 12 million people over the age of 50 will have osteoporosis and another 40 million will have low bone mass. By 2020, those numbers are expected to increase to 14 million osteoporosis cases and 47 million cases of low bone mass.

Osteoporosis is a disease that worsens with age. In the US, 30% of menopausal white women have osteoporosis. That number will likely jump to 70% by the age of 80. However, young people, even in their 20’s, can develop osteoporosis. That’s why prevention and early detection are critical.

According to both the NOF and IOF, there are many risk factors for osteoporosis in women, including:

• Just being female
• Missed periods (amenorrhea), particularly in young women who train vigorously in athletics
• Low estrogen levels (especially during menopause)
• Family history (especially mother and grandmother)
• Being of a particular race/ethnicity such as Caucasian, Asian, or Latino, although African-Americans are also at risk
• Low Body Mass Index (BMI) (being thin and small)
• Lack of calcium and vitamin D, especially in childhood (this can be a real problem for lactose intolerant people)
• Lack of exercise
• Smoking
• Alcohol abuse
• Certain conditions such as anorexia nervosa and asthma

Risk factors for osteoporosis in men include:

• prolonged exposure to certain medications, such as steroids to treat asthma or arthritis
• chronic disease that affects the kidneys, lungs, and intestines, altering hormone levels
• undiagnosed low levels of testosterone
• smoking
• excessive alcohol consumption
• low calcium intake
• lack of physical activity
• bone loss associated with older age
• heredity
• race–though men from all ethnic groups may develop osteoporosis, white men appear to be at greatest risk
• symptoms such as loss in height, change in posture, pain in the lower back, and sudden bone fractures or breaks

Osteoporosis can also affect children. According to the IOF, children who experience a fracture early in life (especially under the age of 4) are more vulnerable to further fractures. In fact, 90% of adult bone mass is acquired in girls by the age of 18 and by 20 in boys. After that, there is only 10% of bone mass left to build.

So what can you do to protect yourself against osteoporosis? Follow these 5 tips:

1. Get your daily intake of calcium and vitamin D, which helps the body absorb calcium. Click here to find out what your needs are. (Just 1 cup of skim milk provides 30% of your daily calcium needs).
2. Exercise. Regular physical activity that includes a combination of weight bearing exercise (such as walking) and resistance training (Nautilus and hand-held weights) helps build muscle and bone strength and maintain bone density.
3. Stop smoking and avoid excessive alcohol.
4. Talk to your doctor about osteoporosis, especially if you have several risk factors.
5. When appropriate (usually after a discussion with and examination from your doctor), get a bone density scan and consider treatment options including medications.