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| Take precautions to avoid dangers of osteoporosis |
by Kristen Mitchell
MIT02004@BYUI.EDU
Scroll Staff |
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About 8 million American women and 2 million American men have osteoporosis, and as many as 18 million more Americans may have low bone density, according to officials at the Mayo Clinic.
Osteoporosis is a disease that causes bones to become weak and brittle. Bones can become so brittle that a fracture can happen when someone bends over, lifts a vacuum or even coughs. Some of the causes for weak bones are low levels of calcium, phosphorous and other essential minerals in bones.
“There are many ways that we can safeguard our health with simple changes to our routines or diets. Keeping our bones strong is a great preventative health care action.” Idaho Senator Mike Crapo said.
Those at a higher risk for osteoporosis include women over 65 and anyone using medications such as carticosteroids and anti-convulsants. In addition to having a regular bone density test, bone density can be improved by adding calcium to a diet, exercising with weight-bearing exercises, decreasing smoking and reducing alcohol and caffeine consumption, Paul Collins, a Boise doctor, said.
People’s bones are constantly changing through a process called remodeling, each cycle taking two to three months. At a young age new bone is made faster than it breaks down old bone, increasing bone mass. Around age 35 more bone is lost than gained. By limiting the amount of vitamin D and calcium, people can accelerate bone breakdown and cause weaker bones, according to officials at the Mayo Clinic
“Bone health begins in childhood. Studies show that children who are the most physically active have the greatest bone density. Any weight-bearing exercise is beneficial, but jumping and hopping seem particularly helpful for creating healthy bones,” according to officials at the Mayo Clinic.
Several measures can be taken to reduce the risks of osteoporosis. First, those at risk of getting osteoporosis need to get adequate calcium and Vitamin D. Some good food sources of calcium include skim, low-fat and whole milk; low-fat plain yogurt; Swiss, cheddar and ricotta cheese; broccoli; canned salmon with the bones; and orange juice.
Second, exercise can help to build strong bones and slow bone loss. It will be beneficial to bones no matter when the exercise program is started, but it is most beneficial if started at a young age.
Third, “Hormone replacement therapy is the single most important way to reduce a woman’s risk of osteoporosis during and after menopause,” according to officials at the Mayo Clinic.
More information about osteoporosis can be found at www.mayoclinic.com.
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