Osteoporosis

Osteoporosis is a disease of the bones characterized by low bone mass and deterioration of bone tissue. The bones become thin and weak. As bones weaken, they break more easily. It has been called a disease of 12 year olds since that is when young girls often decide to drink soda instead of milk. The result is a calcium intake far below the recommended daily amount at a time when the body is in need of extra calcium. The effects of this phenomenon are not realized until much later in life.

Osteoporosis is more common in women, especially after menopause. One in every two women over age 60 has osteoporosis. One in every two women and one in every eight men over age 50 will have an osteoporosis-related fracture in their lifetime. Bones that are weakened from osteoporosis are more likely to break, even with minimal injury. The bones in your spine, hip and wrist are at greatest risk for fracture.

To prevent osteoporosis, you need to know what factors put you at increased risk:

Heredity

a family history of osteoporosis or broken bones.

A thin or petit build.

Caucasian, Northern European or Asian descent.

Fair skin and freckles.

Lack of physical activity

Decreased bone mass

Weak muscles.

Lifestyle

Medications such as steroids or thyroid hormones.

Smoking, caffeine and alcohol.

Inadequate Calcium and Vitamin D intake

Little to no milk or dairy products in your diet

Too much protein or sodium in your diet.

Decreased hormone levels

During or after menopause.

After surgery to remove the ovaries.

Protect yourself from the dangers of osteoporosis

Getting plenty of weight-bearing exercise. Like muscle, bone is a living tissue that responds to exercise by becoming stronger. The best exercise for your bones is a weight-bearing exercise that forces you to work against gravity. These exercises include walking, hiking, jogging, stair-climbing, and weight- training. These are the principles used by NHNSI physical therapists to develop an exercise regime a patient can adapt to their individual needs and interests.

Making sure your diet has enough Calcium and Vitamin D

Calcium needs change during one’s lifetime. The body’s demand for calcium is greater during childhood and adolescence, when the skeleton is growing rapidly and during pregnancy and breast-feeding.

Daily Calcium needs:

11-24 years old: 1,200- 1,500 mg
25 years to menopause: 1,000 mg
During pregnancy or breast-feeding: 2,000 mg
After menopause (not on Estrogen): 1500 mg
After menopause (on Estrogen): 1000 mg
Over 65 years old: 1500 mg

Sources of Calcium:
While supplements can be used, calcium is best absorbed when obtained through food. Here is a partial list of calcium-rich foods. Eat a variety of calcium-rich foods every day.

Vitamin D is a unique vitamin produced by the skin when stimulated by sunlight. Most people require one hour of sunlight a day to produce enough Vitamin D. While many people are able to obtain enough Vitamin D naturally, studies show that Vitamin D production decreases in the elderly, in people who are housebound and during the winter. Vitamin D is necessary for the absorption of calcium by the intestinal tract.

Seeing your healthcare provider about bone density testing.
Bone mineral density tests measure bone density to detect low bone density before a fracture occurs, confirm a diagnosis of osteoporosis or monitor the effects of treatment if the test is conducted at intervals of a year or more.

Seeing your healthcare provider about medication therapies such as Alendronate (brand name Fosamax), Estrogen Replacement Therapy, and Calcitonin.

Preventing falls and accidents

Wear rubber-soled shoes for traction

Keep rooms free of clutter

Install grab bars on the bathroom walls

Be sure stairwells are well lit and have handrails

Avoid walking in socks, slippers or stockings

Use a rubber mat in the shower or tub

As your read this information, keep in mind that all treatment and outcome results are specific to the individual. Only your physician can provide you with a detailed list of your specific indications, precautions, potential adverse events, and other important medical information.

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