You're Never Too Young OR Too Old to Fight Osteoporosis

by Jo-Ann James, Vital Steps

What is Osteoporosis?

Osteoporosis means “porous bones” or “bones full of holes.” It is a disease that causes bones to become thin and fragile and break very easily. It has been called the “silent disease” because bone loss can happen without any pain or other symptoms. Many people do not know they have osteoporosis until their bones become so weak that they break. When a person has osteoporosis, even a little bump or fall can cause bones to break.

How will I know if I have osteoporosis?

In the past, most people did not know they had osteoporosis until they broke a bone. Today, there is a test called the “bone mineral density” test that can tell if you have osteoporosis or are losing bone. The DXA machine scans your spine and hip. The scan takes only about 15 minutes and does not cause any pain. Check with your insurance representative on whether the costs associated with the scan is covered if your health care provider orders it for you. If you think you are at risk, ask your health care provider if you need a bone mineral density test.

What if the scan shows I have osteoporosis?

There are medications available that can be used to stop bone loss. Should you decide on an alternative solution, Vital Steps, Walk Tall Program & Bone Building Workout sessions are available.

Is there anything I can do to keep from getting Osteoporosis?

There are some risk factors that you can’t do anything about, but there are some things you can’t change. Such as not smoking and drinking less alcohol and caffeine-containing beverages. Probably the most important thing you can do are to eat foods high in calcium and get plenty of exercise.

Reasons why you may be at increased risk for Osteoporosis:

Susceptibility to fracture may be, in part, hereditary. Young women whose mothers have a history of vertebral fractures also seem to have reduced bone mass. A personal history of a fracture as an adult also increases fracture risk.

The older one gets, the greater the risk of osteoporosis. Bones become weaker and less dense with age. The chance of developing osteoporosis is greater for females. Women have less bone tissue and lose bone more rapidly than men because of the hormonal changes involved in menopause.

Women with a small, thin frame and thin women (under 127pounds) are thought to be at greater risk due to less bone mass.

A current history of cigarette smoking increases the chance of developing osteoporosis. Smoking alters the body’s absorption of calcium and has many other negative effects
on the body.

Little or no weight-bearing exercise increases the chance of developing osteoporosis. Weight bearing exercise directly increases bone density. Walking 30 minutes, 3 times per
week can help.

Inadequate intake of calcium in your diet increases the chance of developing osteoporosis. Adults need at least 1200mg of calcium per day in their diet. Consider a calcium supplement if your diet is low in calcium.

To help prevent Osteoporosis:

Take the daily recommended amount of calcium, 1200mg.

Perform weight bearing activities and muscle strengthening exercises.

Eat a healthy diet; include foods rich in calcium and vitamin D.

Stop smoking.

Reduce the amount of caffeine and alcohol consumed.

Exercise can help prevent or slow down Osteoporosis.

Weight-bearing exercises that keep you on your feet are best for preventing bone loss. Weight bearing exercises include walking or dancing.

Strengthening exercises that use weights helps strengthen your muscles. You should work with a medical exercise specialist when you begin using weights so that you do not cause injury.

Why is this silent condition so important?

Osteoporosis is important because:

One out of two women over age 50 will fracture a bone

It can cost thousands to treat a hip fracture

If you suffer a hip fracture, you may have to spend two to three weeks in the hospital and have physical therapy every day for as long as three months

If you fracture a hip, you may never be able to walk without help again

People over age 50 who fracture a hip have a 20% increased risk of dying within the next year

While people over 50 get osteoporosis most often, it is important to start preventing it when you are young. You can only build bone mass until about age 30. The more bone you have when you get older the more you can lose without getting osteoporosis.

Will I get osteoporosis?

Losing bone comes naturally as we get older, but not everyone gets osteoporosis. There are certain factors that can speed up bone loss and increase your chances of getting osteoporosis. These “risk factors” include:

Being a female

Being small-boned or thin

Being Caucasian or Asian

Being under 45 and not having menstrual periods any more

Reaching the age of menopause when menstrual periods naturally stop

Having someone in your family with osteoporosis

Not getting any exercise

Smoking cigarettes

Drinking alcohol or beverages with caffeine in them, such as coffee, tea or cola drinks

Not eating enough foods with calcium in them such as milk, cheese, yogurt and green leafy vegetables

Having an eating disorder which causes you not to eat or to throw up each time you eat

Taking “steroid” medications

If you are not sure whether or not you have some of these risk factors, talk to your health care provider.

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Jo-Ann James is a Medical Exercise Specialist and founder of Vital Steps, a premier fitness and wellness studio that focuses on building stronger women who feel good about their health.

Vital Steps | 416.785.8828 • www.VitalSteps.com
1701A Avenue Rd. • inquiry@vitalsteps.com