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| It
doesn't hurt, so why worry? We
associate osteoporosis with older people with bent backs -
from a mild "dowager's hump" to being unable to
stand up straight. The truth is that 20 million American women
have osteoporosis. And 80 percent of them don't even know
it!
Osteoporosis
is a chronic, progressive condition that steals bone from
the body, often leading to fractures of the hip, wrist, and
spine. Many older people suffer disability and even death
from fractures related to osteoporosis. While one in two women
will suffer from an osteoporosis-related fracture in her lifetime,
one in eight men will, too! Apparently, many people confuse
osteoporosis with arthritis and wait for swollen joints and
pain before being tested. Even though osteoporosis is painless
(until you suffer a bone fracture), it is extremely important
to find out how healthy are your bones, and if necessary to
make lifestyle, dietary, and sometimes other changes to improve
their condition. |
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This is a cut-away model of vertebrae provided by the University
of Arizona Extension Center. At the top is a normal bone;
in the middle is a bone affected by osteopenia showing the
beginning of a lack of calcium and low bone density, and
at the bottom is a bone showing a severe case of osteoporosis.
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| Risk
Factors for osteoporosis:
1. Being female-especially thin, Caucasian or Asian.
2. Having family history of osteoporosis.
3. Being older.
4. Being physically inactive.
5. Taking cortico-steroids, thyroid medications, anticonvulsants,
anticoagulants, Dilantin, diuretics, antacids with aluminum,
and drugs that alter digestion, such as Ranitidine.
6. Smoking.
7. Heavy consumption of alcohol.
8. Heavy consumption of carbonated beverages, coffee.
9. Low intake of calcium and vitamin D.
10. Chronic diseases of the kidney, lung, stomach, and intestines.
11. Hormonal changes because of menopause or hysterectomy.
12. Lactose intolerance, low stomach acid.
What
You Can Do to Prevent or Slow Osteoporosis
Exercise
One of the best lifestyle changes you can make is in the area
of exercise. Weight-bearing activity for 20 minutes three times
a week is helpful. Try walking, jogging, playing racquet sports,
lifting weights, or doing aerobics.
A healthful diet makes a big difference. Eat
plenty of fresh vegetables and fruits. Enjoy nuts and seeds.
Experiment with broccoli, kale, collard greens, cabbage, and
turnip greens. Try tofu, salmon, sardines, grains and low
fat dairy products, such as milk and yogurt (a glass of low
fat milk and a cup of yogurt adds 600 mg of calcium to the
diet a day). Drink eight 10-ounce glasses of water a day (herb
teas, juices, or other liquids are not a substitute for water).
Avoid caffeine, carbonated colas, alcohol, baked goods, and
junk food. Watch your animal protein intake.
Don't smoke.
Include more calcium in your diet. Most Americans get only about
600 mg of calcium a day, but a recent report from the National
Academy of Sciences says adults 51 and older need 1,200 mg/day.
The National Institutes of Health's recommendations are 1,000
mg/day for postmenopausal women taking estrogen; 1,500 mg/day
for postmenopausal women not taking estrogen, and 1,500 mg/day
for men and women 65+. If you're in the market for a supplement,
be sure you take one that's highly absorbable, such as microcrystalline
hydroxyapatite concentrate (MCHC), or one of the malates, fumarates,
succinates, glutarates, or citrates. But don't overdo. Taking
more than double the recommended amount of calcium may put some
people at risk for developing kidney stones. You may also want
to supplement other nutrients, such as vitamin D, C, magnesium,
zinc, and silica after talking with your doctor of chiropractic.
The National Osteoporosis Foundation says that although weight-bearing
exercise is generally recommended, people with osteoporosis
should consult their health care practitioners before beginning
a new exercise program. The Foundation cautions against sudden
or excessive strain on the bones during exercise. People with
osteoporosis need to be careful when lifting heavy objects-including
grandchildren. Take steps to avoid falling.
Talk to your doctor of chiropractic to see what else you
can do to maintain and improve the health of your bones. Your
doctor of chiropractic is a highly trained expert on helping
you maintain good health. Studies show chiropractic patients
are hospitalized less than the general population. And chiropractic
health care ranks number one in patient satisfaction.
Online Resource: To learn more about osteoporosis
online check out the National Osteoporosis Foundation web
page at: www.nof.org
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| This
health article is made available by
Dr. John Hsieh DC a Chiropractor. Chiropractic office
at 320 South Garfield Ave Suite 302, Alhambra,CA, 91801.
Dr. Hsieh is easy reachable from
Alhambra, City Of Industry, Alhambra, San Gabriel, Monterey
Park.
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