As I enter my post menopausal stage, I asked my health care provider to provide me additional information and tools to assist me for a plan for better bone health. I maintain a healthy diet and exercise program but I still wanted reassurance for a preventative plan. Bones play many roles in the body,they provide structure, protect organs, anchor muscles, and store calcium. Adequate calcium consumption and weight bearing physical activity build strong bones, optimizes bone mass, and may reduce the risk of Osteoporosis later in life.
Both men and women get Osteoporosis however, women are more at risk due the primary cause of hormonal imbalances that interfere with the bone-forming cells. Osteoporosis is a health risk directly linked to Menopause. The lack of Estrogen causes the cells that build new bone to be less active than cells that remove old bone – your bones are being torn down faster than they are being built up. The excessive loss of bone mass causes Osteoporosis, a thinning and weakening of the bones. Osteoporosis increases your risk of a fracture and can lead to a loss of height and/or a humped back. This disease comes on silently – there are no warning signs and it is usually not detected until a fracture is suffered. It moves quickly with up to 20% of expected lifetime bone loss occurring within the first 5 to 7 years after menopause. It is also very common – 51 million American women over the age of 45 are at risk for osteoporosis.
Know your risks now for prevention; review this list carefully; you may decide now is the time to make some lifestyle changes.
- Having small and thin bones
- Having a relative; who has had it
- Having gone through menopause
- Not getting enough or no exercise
- Having eating disorders such as Anorexia, Bulimia
- Tobacco smoking and drinking alcohol and using certain medications
*Here is a list of some preventative steps to lower your risk of bone loss.
Exercise
- You need to get moving and exercise. Weight bearing and resistance exercises like weight training, walking, running helps keep bones strong by causing the muscles and tendons to pull on the bones, which in turn stimulates bone cells to produce more bone. I have to re-evaluate my workout program with some adjustments since I am in the menopausal stages and my requirements are now different.
Calcium and Vitamin D
Eat a healthy diet rich in calcium and the best way to get calcium is to eat calcium-rich foods. Good sources of calcium include: low fat dairy such as yogurt, milk and cheese,dark green leafy vegetables such as broccoli and spinach. I make a Salmon Spread from canned Wild Salmon with the bones, add a little mayo and spread on whole wheat crackers or bread. I also purchase calcium fortified OJ and I have it in the morning with breakfast or I make fruit smoothies with added calcium. The recommended intake of calcium for adults, men and women, 19 to 50 years is 1,000 milligrams each day, with higher amounts recommended for younger and older age groups and in pregnancy. A full list of recommended intakes is available from the National Institutes of Health Calcium Fact Sheet, in addition to additional valuable information on calcium in food and how to meet your requirements. Vitamin D also plays an important role in healthy bone development. Vitamin D helps in the absorption of calcium (this is why milk is fortified with vitamin D).
For more information on calcium and children visit the National Institute of Child Health and Human Development (NICHD).
Medications
- Be aware of medications: certain medications can contribute to bone loss such as antacids containing aluminum, corticosteroids and thyroid hormone. Ask your doctor for more information if you are using these types of medications.
Caffeine, Tobacco and Alcohol
I am a Starbucks drinker, I love my morning cup of coffee but I limit my intake of caffeine to 1-2 cups per day. Studies do show that drinking 300 milligrams of caffeine a day contributes to bone loss. Avoid alcohol and heavy the drinkers at the greatest risk, drinking even two to three ounces of alcohol regularly may be damaging to your bones. I have never been a smoker and for you Tobacco users; smoking affects how the body absorbs calcium. While doing my research I found that; women who smoke have lower estrogen levels. Our bodies and hormones operate like a symphony; when one hormone is out of cord our whole system is out of harmony and balance. Regular alcohol consumption of 2 to 3 ounces of alcohol every day increases the risk of Osteoporosis. It interferes with the absorption and use of calcium and vitamin D and other bone nutrients.
Please talk to your doctor, especially if you feel that any of these items on the list apply to you, there is something that you can do to lower your risk. Talk with your health care provider who specializes in these areas.
For more information on bone health and osteoporosis please visit the National Osteoporosis Foundation. *
May you find this information helpful and useful for preventative care and balance.
Jacqueline G. Logan
No comments:
Post a Comment