Osteoporosis is often a major cause of disability in elderly women. For this reason, it is crucial for women of all ages to be aware of the many different risk factors for the disease (see Resources). Since some risk factors like gender, age, and family history cannot be changed, it becomes more important to focus on those risk factors, which you can do something about. Both diet and exercise play essential roles in slowing down bone loss that occurs with age. While there are medications available to treat the disease, living a healthy lifestyle is key in reducing the risk of fractures from weakened bones.
Exercise
Weight-bearing exercise, or any exercise that makes muscles work against gravity, helps to build stronger bones. Women with osteoporosis need to do strength training exercises to strengthen the back and hips. Remaining active and adding more physical activity to your day can make all the difference, particularly if you work to strengthen the muscles and bones in the upper arms and spine. Exercises that stretch the upper back help improve posture and strengthen the muscles between the shoulders. Aerobic exercises strengthen bones in your legs, hips and spine, all of which contribute to supporting your body weight. In addition, flexibility exercises improve range of motion so that you can maintain good balance and prevent falls and possible injury. Walking, weight lifting, step aerobics and dancing are examples of exercises that build bone density. These types of exercises also help to improve muscle strength, coordination and balance. Women should exercise at least 30 minutes each day, even if they have to do it in ten-minute increments. However, if you have osteoporosis, certain exercises might not be appropriate for you to do. Running or jogging can both put pressure on already weakened bones. Similarly, golf, tennis and certain yoga exercises require twisting motions at the waist, which can also increase the risk for compression fractures.
Diet
Calcium consumption is not the single nutrition factor to be considered for bone health. Leafy, green vegetables like turnip greens, kale, broccoli, spinach, collard leaves, romaine lettuce, kale and dandelion greens contain vitamins and minerals needed to absorb calcium into the bones. A growing body of research also suggests that consuming more protein found in meat may actually be better for bones. Eating a regular low fat diet may not necessarily be healthier for women who have or are at high risk for developing osteoporosis. The results of a study previously published in the American Journal of Clinical Nutrition found that postmenopausal women who ate more protein showed higher bone mineral density in the spine. While the findings were significant, further study is warranted to examine a possible correlation between protein consumption and the rate of bone loss in women.
Weight
A woman's body weight is one of the most accurate predictors of bone mass. Research shows that while obesity is associated with a large number of chronic health problems, being too thin may actually increase the risk for osteoporosis. According to a study conducted by researchers at the USDA Agricultural Research Service, women who restricted the number of calories they consumed had significantly lower bone mineral density than women in the sample who reported being less concerned about what they ate. In view of these findings, women with osteoporosis who want to lose weight might want to incorporate more exercise into any weight loss program to help build stronger bones.
Vitamin D
Vitamin D is essential for the absorption of calcium and phosphorous. But just twenty minutes of being out in the sun each day can help prevent vitamin D deficiency. Adult women, who do not get adequate amounts of vitamin D, whether through diet or sunlight, will eventually develop osteomalacia, a disease that weakens bones, increasing the risk of bone fractures. As with other vitamins and minerals, there are minimum daily requirements for vitamin D. Women who are postmenopausal need at least 800 units of vitamin D each day. Another concern related to vitamin D is the use of sunscreen. Even though sunscreen is needed to protect against skin cancer, a sunscreen with a SPF 30 prevents vitamin D from sunlight from getting absorbed into the skin. The fact is that individuals need some exposure to the sun. Like anything else, you must achieve a careful balance between protecting yourself from the risk of developing skin cancer and getting enough vitamin D for bone health.
Alcohol
Despite a number of studies, which have linked alcoholism with lowered bone density, some research now indicates that drinking alcohol in modest amounts may help to increase bone density. Researchers from the Department of Medicine, Brigham and Women's Hospital and Harvard Medical School theorize that women who drink alcohol may see an increase in estrogen levels, which might account for higher bone density following menopause than in women who do not drink alcohol. This does not mean that women should drink alcohol to build bone mass. Alcohol consumption is just one factor being examined by the scientific community in relation to osteoporosis and ways to improve bone health. Consequently, much more research is needed as drinking excessive amounts of alcohol puts women at risk for other health problems including heart disease and breast cancer.
Falls
Reports show that more than 90 percent of hip fractures happen as the result of osteoporosis. Therefore, individuals who have the disease need to take special steps to reduce the risk of falls and breaking a bone. Always be careful as you walk, especially in bad weather. If you do find yourself falling, try to fall forward if you can. Falling straight down or sideways increases your chances for fracturing a hip. You can also break the force of a fall by landing on your buttocks. Practice balance exercises by holding onto the kitchen countertop. Stand on one leg at a time. Hold the position for one minute, and then try it again with your eyes closed. Eventually, try standing on one leg without holding on. Also, keep in mind that if you wear bifocals or trifocals, your depth perception could be off when you look down, which can cause you to lose your balance. Certain medications may also cause side effects that can slow reflexes, and make you feel dizzy, lightheaded or disoriented.
Tags: bone density, bone health, drink alcohol, risk factors, body weight