Do I Need to Worry About Osteoporosis?

by Cecil Hodges, NP

Osteoporosis is the thinning of bones, leading to increased risk of fractures. Osteoporosis also causes loss of height, back pain and a curved/hump back. With osteoporosis, you can break your wrist, hip or spine by falling or even spontaneously. Osteoporosis affects 40% of older American women and the number of men with the disease is increasing.

Risk Factors

Family medical history

Caucasian, Asian

Thin

Post-menopausal

Low dietary calcium

No regular exercise

Smoking

Excessive alcohol consumption

2+ cups of caffeinated drinks/day

Steroids and certain diseases (such as diabetes and eating disorders)

Reduce Your Risks/Slow Down Bone Loss

Diet

Eat a well balanced diet with recommended amount of calcium

• 9-18 year olds: 1,800mg/day
• 19-50 year olds: 1,000mg/day
• 51+ year olds: 1,200-1,500 mg/day

Best if calcium comes from foods choose low fat/fat free dairy items, less fat &
same amount of calcium

Need vitamin D to help absorb calcium - get it from sun exposure (30 minutes/week),
in vitamin D fortified foods, and multi-vitamins

CAUTION: Check with your MD before taking supplements - excess calcium can cause kidney stones and make some conditions worse

Recommended supplements:

• Calcium 400-600mg/day
• Vitamin D 800iu/day

Exercise

Regular exercise 30 minutes/day.

Try strength training which also helps build/maintain bone density.

Call your local community center, adult education programs, or YMCA for more information
about exercise programs offered.

Medication

Your doctor may decide that hormone replacement therapy may be helpful for you post-menopause.

Medications can also help prevent/slow bone loss if your doctor feels that is appropriate.

Take Precautions to Avoid Falls

Keep entrances, halls, stairs well lit.

Do not use throw rugs.

Remove loose wires/cords.

Secure carpets with double-faced carpet tape to avoid slipping.

Make sure railings on both sides of stairs are sturdy.

Have a light within easy reach when entering a room.

Wear sensible, rubber-soled, low-heeled shoes.

Change positions slowly to avoid dizziness.

Have vision and hearing checking regularly.

Ask your doctor if a bone density test is right for you.

Sources of Calcium

Each of the foods listed below contain about 300mg of calcium per serving.

1 cup low-fat/fat-free milk

1 cup low-fat yogurt

3 cups cooked broccoli

8 oz lasagna

1 bean and cheese taco

1 cup calcium-fortified orange juice

4 oz tofu