Break the Cycle of Bad Bone Health

By:Ned Gonzalez

Imagine having bones so fragile that everyday activities like bending over, lifting a vacuum cleaner or even coughing can cause a fracture. Unfortunately, this may become a reality in the future for 44 million Americans – 80 percent of them women – threatened by osteoporosis, the “brittle bone” disease. In the United States, 10 million people already have this disease, and 34 million more have low bone density, placing them at increased risk for developing osteoporosis and getting bone fractures.

Contrary to what most people think, osteoporosis does not just affect elderly women. Bone loss can begin earlier in life, long before symptoms actually appear. After your mid-30s, everyone begins to slowly lose bone mass. Women lose bone mass faster after menopause, but according to the 2004 Surgeon General’s Report on Bone Health and Osteoporosis it happens to men too.

“The good news is that there are simple steps we can take throughout our lives to help keep bones strong and help prevent osteoporosis,” says Claude Arnaud, M.D., FACE, director of the medical and scientific board of the Foundation for Osteoporosis Research and Education (FORE) and professor emeritus of Medicine at the University of California, San Francisco.

The first step, at any age, is to make sure you are getting enough calcium and vitamin D. In fact, lack of calcium has been singled out as a major public health concern because it is critically important to bone health. Calcium alone is not enough. Vitamin D is important for adequate absorption of calcium. Unfortunately, many Americans do not get enough calcium and vitamin D in their diet alone.

Current recommendations for the daily intake of calcium for adults are 1000 to 1200 mg and 750 to 800 IU for vitamin D. For those whose diets do not contain enough calcium and vitamin D, a calcium supplement can be taken with meals once or twice a day. Clinical studies suggest that a calcium supplement can slow the progression of bone loss. A calcium supplement, like Caltrate, that provides a daily intake of 1200 mg of calcium and 800 IU of vitamin D can help promote calcium absorption and bone protection.

“Getting enough calcium and vitamin D in your diet is an important element for good bone health,” says Dr. Arnaud. “Vitamin D is available in multivitamin supplements and some calcium supplement products. Be sure to read the labels to make certain you are purchasing the supplement that is right for your needs.”

You should also follow these simple steps to help keep your bones strong and reduce your risk of falls and fractures.

*Keep active. Like muscle, bone gets stronger with exercise. Regular weight bearing exercise (like walking) strengthens the bones, and also improves mobility, and balance, which can help reduce the risk of falls and fractures. Make sure to talk to your doctor prior to beginning any exercise program.

*Reduce smoking and alcohol intake. These habits make it difficult for your body to make use of calcium that is important in maintaining good bone health.

*Be informed and talk with your doctor about promoting good bone health. Only your doctor can determine if you are at risk for osteoporosis and if you need additional measures to reduce your risk of fracture. Ask if you need a Bone Mineral Density (BMD) test.

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For more information, visit www.fore.org. - ARA

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