Fight Osteoporosis, the Bone Thief

Posted: Oct. 1, 2004

Osteoporosis is a disease that thins and weakens bones to the point where they break easily — especially bones in the hip, backbone (spine), and wrist. Osteoporosis is called the “silent disease” — you may not notice any changes until a bone breaks. But your bones have been losing strength over many years.

Bone is living tissue. To keep bones strong, the body is always breaking down old bone and replacing it with new tissue. As people enter their 40s and 50s, more bone is broken down than is replaced. A close look at the inside of bone would show something that looks like a honeycomb. When you have osteoporosis, the spaces in this honeycomb grow larger. The outer shell of your bones also gets thinner. All this makes your bones weaker.

Who gets osteoporosis?
Ten million Americans have osteoporosis, and 8 million of them are women. About 34 million more have osteopenia. This means they don’t have osteoporosis yet, but have lost enough bone to make them more likely to get it. One in two women and one in eight men over age 50 will have an osteoporosis-related fracture during their lives.

White and Asian women are most likely to get osteoporosis. Other women at great risk include those who:

• have a family history of the disease
• have not gotten enough calcium throughout their lives
• had an early menopause
• had surgery to remove their ovaries
• had extended bed rest
• used certain medicines for a long time
• have small body frames.

The risk of osteoporosis grows as you get older. Bone loss may begin slowly in some people when they are in their late thirties. At the time of menopause women may lose bone quickly for several years. Then the loss may continue but more slowly.

As men age, they do not have the same kinds of striking hormone changes as women do in mid-life because they do not have a menopause. In men the loss of bone mass occurs more slowly. But, by age 65 or 70 men and women are losing bone at the same rate.

Can I prevent bone loss?
Osteoporosis is preventable. A diet that is rich in calcium and vitamin D and a lifestyle that includes regular weight-bearing exercise are the best ways to prevent weakened bones in later life.

Calcium. Getting enough calcium all through your life helps to build and keep strong bones. Since 1997 the National Academy of Sciences (NAS) has suggested that people over age 50 should get 1200 mg of calcium daily. To do this, make foods that are high in calcium part of your diet. These include low fat dairy foods, canned fish with soft bones such as salmon, dark green leafy vegetables, and calcium-fortified foods like orange juice, breads, and cereals.

If you think you need to take a supplement to get enough calcium, check with your doctor first. Calcium carbonate and calcium citrate are two common forms of calcium supplement. Be careful not to get more than 2500 mg of calcium a day very often. More than that amount can increase your chance of developing kidney problems.

Vitamin D. Your body uses vitamin D to absorb calcium. Being out in the sun for a total of 20 minutes every day helps most people’s bodies make enough vitamin D. You can also get vitamin D from eggs, fatty fish, and cereal and milk fortified with vitamin D.

If you think you need to take a supplement, check with your doctor. The NAS says people age 51 to 70 should have 400 IU (international unit) each day. People over 70 should have 600 IU. More than 2000 IU of vitamin D each day may cause harm to your liver and even lower bone mass.

Exercise. Exercise makes bones and muscles stronger and helps prevent bone loss. It is also a way to stay active and mobile. Weight-bearing exercises, done three to four times a week, are best for preventing osteoporosis.

Walking, jogging, playing tennis, and dancing are examples of weight-bearing exercises. Strengthening and balance exercises may help you avoid falls and lessen your chance of breaking a bone.

Your Health. Some commonly used medicines can cause loss of bone mass. These include glucocorticoids (a type of steroids) which are used to control diseases such as arthritis and asthma, some antiseizure drugs, certain sleeping pills, some hormones that treat endometriosis, and some cancer drugs. An overactive thyroid gland or using too much thyroid hormone for an underactive thyroid can also be a problem. If you are taking these medicines, talk to your doctor about what can be done to protect your bones.

Other Lifestyle Changes. Avoid smoking. Also limit how much alcohol you drink. Too much alcohol can put you at risk for falling and breaking a bone.

Source: National Institute on Aging

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