Monitor Your Risk For Osteoporosis, A Few Guidelines

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 reabsorbing 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 of androgens—the male hormones—is also involved, coupled with an inadequate intake of calcium and vitamin D.

Nutrition Connection
-Consume enough calcium. The recommendation for calcium is 1,000 mg per day for men up to 70, and 1,200 mg per day for women older than 50 and men older than 70. Foods especially rich in calcium 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. The darker the greens, the more calcium they contain. An exception is spinach; it is high in oxalic acid, which inhibits calcium absorption.
-Don’t forget vitamin D. Just as important as calcium is vitamin D; the body needs it in order to absorb calcium. The RDA for adults up to 70 years old is 600 IU (15 mcg) and for those older than 70, 800 IU (20 mcg). The main source of vitamin D is sunlight—try to get about 10 minutes a day—but it can also be obtained from milk, fortified soy and rice beverages, egg yolks and fatty fish like mackeral. If your doctor recomments a calcium supplement, look for calcium citrate, the most easily absorbed. Because vitamin D is found in so few foods, a supplement is likely advisable.
-Go green for vitamin K. Both the Nurses’ Health Study and the Framingham Heart Study found that people who consume the most vitamin K have a lower risk of hip fractures than those who consume less. Vitamin K can be found in leafy green vegetables, green peas, broccoli, brussels sprouts, cabbage, kale, and beef liver.
-Slip in some soy. 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 perimenopause and menopause.
-Add flaxseed. A study of postmenopausal women suggests that flaxseed, which is high in lignans, may retain bone mass, elevate antioxidant status, and help prevent urinary loss of calcium.
-50% of all women older than 50 will break a bone because of osteoporosis.
-Don’t forget vitamin C. Studies have linked higher intakes of vitamin C with higher bone density. Vitamin C also helps to form the connective tissue that holds bones together. Some of the best food sources are fruits and vegetables, especially citrus fruits, berries, melons, and peppers.
-Avoid bone-zapping foods. Caffeinated drinks such as coffee, tea, or colas; sodium; and high levels of protein can all cause calcium to be excreted.

Beyond the Diet
Other changes can strengthen bones and help you monitor your risk for osteoporosis. Here are a few guidelines:
-Get regular weight-bearing exercise. Walking, jogging, aerobics, tennis, and dancing are all excellent for helping to maintain bones. Shoot for at least 30 minutes a day.
-Seek scans. Many doctors recommend a baseline bone density scan for women when menstrual periods become irregular.
-Watch medications that can affect the levels of calcium in the body. Antacids containing aluminum can promote calcium excretion. Calcium is also lost during long-term use of other drugs, including certain antibiotics, diuretics, and steroids.