All you needto know about Osteoporosis

Throughout life, our bones are in a state of constant renewal, called remodeling. While some bone cells are breaking down and being reabsorbed, others are forming to take their place.

When reabsorption occurs faster than formation, the bones become weak and extremely porous. Fractures can occur with little or no pressure. This condition is called osteoporosis. Lack of estrogen appears to be its key contributing factor, but a falling off on androgens – the male hormones- is also involved, coupled with an inadequate intake of calcium and vitamin D.

Through childhood, bones grow in length and density. During adolescence, bones build density and finish growing in length (usually ages 11 – 14).

Peak bone mass is usually reached in 20’s. The denser your bones, the lower the risk of osteoporosis later. Once peak bone mass is achieved you can’t improve it; it is determined by genetics and nutrition.

Dealing with menopause
In women, the loss is greatly accelerated with the decline in estrogen production at menopause. Osteoporosis affects both men and women. Moderate weight bearing exercises can help the bones at any age; in fact, exercise is one factor that is known to improve bone strength in later life. However, a high level of athletic training in adolescent girls robs their bodies of the fat they need to produce and store estrogen. Highly trained teenage athletes and ballet dancers, who often have menstrual irregularities, may be at more risk for developing early, severe osteoporosis. Anorexic girls who starve themselves in order to get rid of the normal subcutaneous layer of fat are at high risk as well.

Smoking – the bane
Smoking greatly increases the risk of osteoporosis. Women smokers have lower levels of estrogen at all ages and may enter menopause upto 5 years earlier than non-smokers. In addition, nicotine is known to interfere with the ability of the body to use calcium.

Risk factors
Women whose ovaries are surgically removed experience an abrupt withdrawal of estrogen production rather than a gradual decline. They may suffer more severe osteoporosis than those who have normal menopause. Kidney diseases and the use of steroid drugs are also risk factors.

Prevention
Osteoporosis prevention should begin in childhood, with a healthy diet and regular exercise. The recommended allowance for calcium per day, in adults upto the age of 50 years is 1000 mgs. Phosphorus, is also essential for bone formation, and is found in most foods that contain calcium as well as meat, poultry and eggs.

Calcium-rich food
Foods especially rich in calcium and Phosporous include milk and dairy products, fortified soy and rice beverages, dried beans and peas, tofu, canned fish eaten with the bones, nuts and dark green leafy vegetables. Those who shun whole milk because of it’s fat content can drink skimmed milk, which has even more calcium volume for volume. Low fat cheese, yogurt, and lactose-free milk are excellent sources for people who have milk intolerance. Strict vegetarians can get calcium from fortified soy and rice beverages, and tofu, beans, lentils, nuts and green vegetables.

Vitamin D and others
Just as important as calcium is vitamin D; the body needs it in order to absorb calcium. The main source is sunlight, but it can also be obtained from fluid milk, oily fish, fortified soy beverage, egg yolks, butter and margarine.

New research suggests that vitamin K may help to increase bone density and reduce fracture rates. Friendly bacteria that live in your intestines help to make a larger percentage of the vitamin K you need, and the rest can be found in leafy green vegetables, green peas, broccoli, spinach, brussel sprouts, lettuce, cabbage, kale, and beef liver. There is some in egg yolks, dairy products, and plant oils such as canola, soybean and olive.

Studies suggest that soy may play a role in prevention of osteoporosis as it contains isoflavones, a type of plant estrogen that may help conserve bone mass, particularly during menopause and perimenopause.

A study of post menopausal women suggests that flaxseed, which is high in lignans, may retain bone mass, elevate antioxidant status, and help prevent urinary loss of calcium. Studies have linked higher intakes of vitamin C with higher bone density. Vitamin C also helps to form connective tissue that holds bones together. Some of the best food sources are fruits and vegetables, especially citrus fruits, berries, melons and peppers.

Physical activity helps
Walking, jogging, aerobics, tennis, and dancing are all excellent in helping to maintain bones. This type of activity stimulates the remodeling process and improves the circulation, which brings vitamins and minerals to the bones.

By: Jyothi Chabria