Osteoporosis

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Osteoporosis is a condition of accelerated bone loss which is the cause of well over one million bone fractures each year in the U.S. Women are particularly prone to the harmful effects of this condition, as they typically lose 50% of their bone mass during their lifetimes. Symptoms of osteoporosis generally remain hidden while bone loss increases, such that many people remain unaware of the threat until their bones are sufficiently weakened to the point that a simple fall can cause a debilitating fracture.

A number of factors contribute to the risk of developing osteoporosis : 1) Age (female age 50 and older, post menopause); 2) Initial bone density (thin, small-boned, White or Eurasian ancestry); 3) Quantity of calcium consumed (1500 mg/day); 4) If you have already experienced menopause; 5) Various additional factors such as low weight, alcohol intake, physical inactivity, family history, and smoking. In addition, excess use of certain medication (cortisone and prednisone, thyroid hormone, anticonvulsants,and aluminum-containing antacids) can contribute to your risk as well.

Calcium

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The most effective treatment for the prevention of osteoporosis is a combination of sufficient calcium/magnesium intake, vitamin D intake, and regular weight bearing exercises. Not all sources of calcium offer equal protection. Calcium carbonate is widely sold in many products, however it is not absorbed

"Many people remain unaware of the threat until their bones are sufficiently weakened."

well by the body and thus offers little useful calcium. Calcium gluconate, lactonate or chelate are the best sources of calcium. Milk is also a good source of calcium.

Age-related bone loss may be prevented if adequate amounts of calcium are ingested during childhood. Maximum bone density in young children and adolescents is important and relies on the intake of calcium during childhood. Most men, women and children fail to consume adequate amounts of certain minerals including calcium, magnesium, iron, zinc, copper, and manganese. Considering the important role these minerals play in building and maintaining strong and healthy bones, proper diet is essential for minimizing the risk of bone loss. We can assist you in developing a diet that will provide you with all of the vital nutrients needed for optimum health and energy.

In addition, limiting caffiene intake may also reduce the risks of developing osteoporosis, particularly if calcium intake is insufficient. According to a recent study at the Department Of Family and Preventive Medicine, University of California, San Diego, coffee drinkers who do not ingest enough calcium are more likely to develop decreased bone mineral density than those who take calcium supplements.

While evaluating post-menopausal women between 50 and 98 years of age, the researchers found a significant correlation between higher intakes of caffeinated coffee and decreased bone mineral density of both hip and spine. Significantly, however, bone density did not decrease with higher coffee intake in women who reported consuming at least 500mg calcium per day during most of their adult lives.

Testing for osteoporosis can be safely and effectively performed through urinalysis. This low cost, non-invasive diagnostic test looks at the collagen levels in the urine to determine bone density loss. If bone loss is discovered, further loss can be slowed or prevented with proper nutritional supplementation.

Exercise Can Prevent Osteoporosis

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Weight bearing exercises also aid in the prevention of osteoporosis. The best exercises for strengthening bones include brisk walking, strength training, stair climbing, and hiking. Although swimming and cycling are good aerobic exercises, they put less weight on the bones - and therefore do not generally increase skeletal mass.

Isometric exercises involve tensing a muscle and holding it stationary while maintaining the tension. It is not the same as weight lifting, in which the limbs are not held stationary during

"Proper diet is essential for minimizing bone loss."

muscular contraction. Thus, isometric exercises are often much easier to perform, particularly for elderly people.

A recent study suggests that isometric exercises may be effectice in combating osteoporosis. In the study, forty-one postmenopausal women (a high risk group for the disease) with osteoporosis participated in a two-part study that evaluated the effect of isometric exercise on muscle strengthening and bone loss. Exercises incorporated an inflatable ball with attached non-elastic straps providing progressive resistance. Study participants performed two groups of five exercises every other day with one exercise-free day per week. Each exercise session lasted approximately 5-10 minutes. After only eight weeks of training, improved muscle strength and bone formation, with no further loss of bone, was noted.

Reference: Swezey RL, Swezey A, Adams J. Isometric Progressive Resistive Exercise For Osteoporosis. Journal of Rheumatology 2000: Vol. 27, No. 5, pp1260-64.