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Osteoporosis Prevention Osteoporosis is a condition that features loss of the normal density of bone and fragile bone. Osteoporosis leads to literally abnormally porous bone that is more compressible like a sponge, than dense like a brick. This disorder of the skeleton weakens the bone leading to an increase in the risk of breaking bones (bone fracture). Normal bone is composed of protein, collagen, and calcium. Bones that are affected by osteoporosis can fracture with only a minor fall or injury that normally would not cause a bone fracture. Hip fractures About one in five osteoporosis-related fractures occur at the hip. Typically, these are the most serious of all osteoporotic fractures. The injury often has devastating effects -- stealing mobility and independence. About two-thirds of people who break a hip permanently lose some of their ability to perform ordinary daily activities, such as dressing themselves or rising from a chair. Even walking across a room may be impossible. Spinal fractures These fractures are more than twice as common as hip fractures. The event that leads to a spinal fracture is often less dramatic than the falls that cause hips to break. Still, these fractures can be quite debilitating. Spinal fractures usually occur with little trauma; the simple acts of daily life, such as bending over, coughing, or lifting, can be all that's needed to collapse a vertebra. In such cases, the bones of the spine, which consist primarily of trabecular bone, aren't broken in the usual sense of the term. Rather than being snapped like twigs -- as in the case of a broken arm or leg -- the vertebrae are compressed, in the same way that an upturned paper cup would be flattened when stepped on. Vertebral fractures can cause a loss of height and, more serious, a rounding of the back known as dorsal kyphosis, or dowager's hump. Wrist fractures These breaks are more like those that occur in people with normal bone density and are often the result of an attempt to break a fall. The force of the impact usually snaps the end of the radius, the long bone that runs from the elbow to the thumb, often producing a characteristic break known as a Colles' fracture. Normally, after a wrist fracture occurs, the arm is immobilized in a cast, splint, or sling and allowed to heal, although surgery is sometimes needed. Wrist fractures usually mend completely. However, they can occasionally result in deformity and loss of some function. Prevention: Building strong bones, especially before the age of 30, can be the best defense against developing osteoporosis, and a healthy lifestyle can be critically important for keeping bones strong. There are several steps you can take to prevent osteoporosis. Osteoporosis is largely preventable for most people. Prevention of this disease is very important because, while there are treatments for osteoporosis, there is currently no cure. Steps to Bone Health and Osteoporosis Prevention:
Calcium Calcium is needed for the heart, muscles and nerves to function properly and for blood to clot. Inadequate calcium is thought to contribute to the development of osteoporosis. One way to increase the amount of calcium in your diet is to eat calcium-rich foods like low-fat milk, cheese, broccoli and others. Many foods are fortified with calcium and are readily available and affordable. Foods like orange juice, cereals and breakfast bars have calcium added to them, so it is easier than ever before to consume the recommended level of calcium for every age.
Vitamin D Vitamin D is needed for the body to absorb calcium. Without enough vitamin D, you will be unable to absorb calcium from the foods you eat, and your body will have to take calcium from your bones. Vitamin D is the key that allows calcium to leave the intestine and enter the bloodstream. Vitamin D also works in the kidneys to help reabsorb calcium that otherwise would be excreted. Vitamin D comes from two sources: through the skin following direct exposure to sunlight and from the diet. Vitamin D3 is the form of vitamin D that best supports bone health. (It is also called cholecalciferol). Vitamin D can also be obtained from fortified milk, egg yolks, saltwater fish, liver and supplements. The major food sources of vitamin D are vitamin D-fortified dairy products, egg yolks, saltwater fish and liver. Some calcium supplements and most multivitamins contain vitamin D, so it is important to check the labels to determine how much each contains. Exercise Exercise is also important to good bone health. If you exercise regularly in childhood and adolescence, you are more likely to reach your peak bone density than those who are inactive. The best exercise for your bones is weight-bearing exercise such as walking, dancing, jogging, stair-climbing, racquet sports and hiking.
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