Postmenopausal osteoporosis can be prevented by taking steps as early in life as possible. A woman’s peak bone mass is typically achieved by the age of 30. The amount of bone that is obtained at one’s peak, and how much is retained thereafter, is influenced by several factors. Here is a list of ways to prevent osteoporosis.
- Genetics and osteoporosis. It’s important for women to know their genetic predisposition to osteoporosis. Genetics plays an important role. It’s estimated that about 75% of an individual’s peak bone mass is influenced by genetics. There are genes that code for Vitamin D receptors and for estrogen receptors that both significantly affect peak bone mass. If one is genetically predisposed to osteoporosis, then exercise, diet and regular bone mass testing are even more important.
- Exercise and osteoporosis. Weight bearing exercise (which refers to activity that one performs while on their feet that works the bones and muscles against gravity) and muscle contraction combined, have been shown to effectively increase bone density in the spine, and prevent osteoporosis. It’s recommended that an individual perform 20 to 30 minutes of aerobic exercise 3 to 4 times weekly to increase bone mass. In a study by Dalsky in 1988, jogging, walking, or stair climbing at 70-90% of maximum effort three times per week, along with 1,500 mg of calcium per day increased bone density of the lumbar spine by 5% over 9 months. A note of caution for people with osteoporosis or low bone mass. Care must be taken when exercising especially with regard to posture and body mechanics. Activities that require twisting of the spine or bending forward from the waist (such as conventional sit-ups or toe touches) may be dangerous. Individuals already diagnosed with osteopenia or osteoporosis should discuss their exercise program with their chiropractic doctor or medical doctor to avoid fractures.
- Diet and osteoporosis. Adequate calcium intake is critical in keeping bones strong. Vitamin D is also critical, as it helps ensure absorption and retention of calcium in the bones. Calcium can be found in many foods: dairy products such as milk, yogurt and cheese, dark green vegetables, grains, beans, and some fish. Vitamin D comes from being out in the sun, fish, liver, and fortified foods like milk, orange juice and cereals. Magnesium is also important, and works in conjunction with calcium. Magnesium rich foods include dark leafy greens, nuts, seeds, fish, beans, avocados, yogurt, bananas, and chocolate. The proper balance and adequate intake of these can help prevent osteoporosis.
- Common causes of secondary osteoporosis. Taking over the counter antacids that contain aluminum can increase your risk of getting osteoporosis, as well as thyroid hormone replacement therapy. Gastrointestinal disorders such as malabsorption and irritable bowel syndrome, endocrine disorders such as diabetes mellitus, Cushings disease, hyperthyroidism, hyperparathyroidism can cause osteoporosis.
- Diagnosing osteoporosis. The gold standard for diagnosing osteoporosis is a DEXA scan (dual energy x-ray absorption). It’s basically a x-ray through one of the bones of your spine, and it takes about 10 minutes. It can indicate if you are at risk of sustaining a fracture. According to the National Osteoporosis Foundation, bone mineral density testing is recommended for all women over the age of 65, postmenopausal women under 65 who have risk factors, women who have had abnormal spine x-rays, long term steroid use, and hyperparathyroidism (over active parathyroid gland).
- Supplements. If your diet is not ideal, or if your blood tests show a vitamin and mineral deficiency, supplements of the above mentioned nutrients are necessary to prevent osteoporosis. Seeking out a high quality product is essential, since there are virtually no FDA regulations and testing standards in the vitamin industry.