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Preventing OsteoporosisEven though the majority of women aged 45 and older have at least two
risk factors for osteoporosis, only 15 percent of those women, not
diagnosed by a doctor, believe they are at risk for the disease. By about age
20, the average woman has acquired 98 percent of her skeletal mass.
Building strong bones during childhood and adolescence can be the best
defense against developing osteoporosis later. The following
recommendations are critical for optimum bone health throughout the life
span. [ Hormone
Replacement Therapy ] 1.
A balanced diet rich in calcium and Vitamin D.
Calcium intake is essential in the creation of bone and peak bone
health. However, calcium
alone will not protect against bone loss attributed to estrogen loss and
unhealthy lifestyle choices such as alcohol abuse, smoking and physical
inactivity. Your calcium needs change though out the life cycle.
Young people, postmenopausal women and older men require
increased calcium to build and maintain healthy bone.
There is no proof that taking more calcium than recommended will
benefit your bones, in fact, increased calcium intake can lead to other
health complications. The chart below will help you decide on the correct amount of calcium
that you and your family needs to achieve peak bone health. DAILY CALCIUM NEEDS
DIETARY SOURCE OF CALCIUM:It is preferable that calcium comes from dietary sources rather than supplement intake. Dairy products are an excellent source of calcium, as are certain vegetables, fish, cereals and juices. The table below lists the 25 major food sources of dietary calcium.
Vitamin
D
Your
body uses vitamin D to absorb calcium.
With exposure to sunlight, the body produces Vitamin D naturally.
You
can also get vitamin D from eggs, fatty fish, and cereal and milk
fortified with vitamin D. However,
the ability to naturally produce Vitamin D decreases with age, so older
adults may need to take a Vitamin D supplement. This need should be discussed and evaluated by your physician.
2.
Regular physical activity including weight-bearing, muscle
strengthening and balancing exercises.
Regular exercise is an important part of any healthy life style and is critical in maintaining strong bones and muscle. Research indicates that exercise in children and young adults may actually build stronger bones, making exercise extremely important at this age, as peak bone mass is achieved during these years. Continued exercise later in life plays an important role in maintaining bone mass and is a key component in the prevention of osteoporosis. A combination of weight-bearing, muscle strengthening and balancing exercise is ideal for obtaining and maintaining optimal bone health in all age groups. Older adults with osteoporosis or low bone density should consult their physician prior to starting any new exercise programs. Additionally, Glens Falls Hospital offers The Wellness Center, which open to all community members. 3.
A healthy
lifestyle with no smoking or excessive alcohol intake.
Smoking and excessive alcohol intake are overall unhealthy choices but, are especially harmful in achieving peak bone health. Although more research is needed to fully understand the effects of smoking on bone health, there appears to be a direct toxic effect on the cells that produce bone. In general smokers and people that consume excessive amounts of alcohol tend to have poorer nutrition habits and exercise less putting them at an increased risk in developing osteoporosis. If you interested in smoking cessation programs, please contact Glens Falls Hospital’s Tobacco Cessation Program. 4.
Talk with your doctor about bone health.
It is important
to assess your chance of being diagnosed with osteoporosis long before
you are at risk for developing the disease.
An osteoporosis risk assessment should increase your awareness
about osteoporosis, which will help you identify factors you can change,
and help, you better communicate with your physician about any concerns
you might have. Hormone Replacement TherapyRecently, there
has been great deal of discussion regarding the health risks associated
with Hormone Replacement Therapy (HRT).
Whether or not to start or continue HRT should be discussed with
your physician. Studies have
shown that there is up to a 10% decrease in bone density in the year
immediately following any stoppage of HRT.
If you have stopped or plan to stop HRT, it is important that you
get a bone mineral density test as soon as possible.
What
Is a Bone Mineral Density Test?
A bone mineral density test or BMD is a safe and simple test that
measures the density or thickness of your bones.
The most commonly used method to measure bone mass uses Dual
X-Ray Absorptiometry (DEXA) to measure the density of your hip bone and
spine, although a measurement of the wrist may be used in cases where
hip replacement surgery has been performed.
The test is quick, easy and
painless. Patients simply lie on a table, while a low dose x-ray is taken
of the target areas. In
most cases, it isn’t even necessary to get undressed.
The first time you get a bone density test you will receive information
about the current state of your bone health.
Unfortunately, it cannot tell you if have lost or are currently
loosing bone. The only way
to diagnose bone loss is to have a repeat scan, usually two years from
the time of the original scan. The
results of the two scans are then compared and a diagnosis from your
physician can be made and, if necessary, a course of treatment can be
prescribed. What Your Scores Mean
Fall PreventionFalls are a serious public health problem among older adults. More than a third of adults, aged 65 years and older, fall each
year. However, falls are
not just the result of getting older; making some simple changes to your
environment can help prevent many falls.
Preventing falls is important at any age, but it is especially important
for those who have osteoporosis because their bones are more fragile and
break easily. Studies have
shown that older adults are hospitalized for fall-related injuries five
times more often than they are for injuries from other causes.
Incorporating the suggestions below can greatly reduce your chances of
falling. 1. Engage in regular
physical activity.
Exercise is one
of the most important measures you can take to reduce the likelihood of
falling. Exercise that
improves balance and coordination such as Tai Chi and Yoga are very
helpful in reducing falls. Weakness
from a lack of activity increases your chances of falling. Your doctor or health care provider can help you determine what
type of exercise is best for you. 2.
Eliminate household hazards.
It is reported that
one-half of all falls occur in the home. Below are a few suggestions to make your home safer.
3.
Have your medications evaluated by your health care provider.
Ask your doctor
to carefully evaluate your medication intake. Share with your doctor all the medications you are currently
taking, both prescription and over the counter medications.
Certain medications or combination of medicines can make you
drowsy and disoriented leading to unnecessary falls. 4.
Have your vision checked regularly.
Poor or blurred
vision can increase your risk of falling. It is important to have your eyesight checked on an annual basis
to make sure your eyes are in good working order. Wearing the wrong prescription glasses or contacts, and
conditions such as cataracts can limit your ability to correctly assess
a situation and can lead to a fall or injury. For more
information on fall prevention, please visit the Injury Center at the
Centers for Disease Control and Prevention. |
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