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May is National Osteoporosis Awareness and Prevention Month

Osteoporosis: The Silent Disease

Are you under 30? Think osteoporosis doesn't affect you? Think again.

Although most people think that osteoporosis only affects the elderly, it is a disease that is best prevented before the age of 30. Bone is a living, growing tissue, and until the age of 30, bone formation occurs faster than bone loss. People who develop maximum bone density during these bone-building years are less likely to develop osteoporosis later in life.

The two most important factors in building strong bones are calcium and exercise.

Calcium -- Calcium needs are greatest during childhood and adolescence, when the skeleton is growing rapidly, as well as during pregnancy and breastfeeding. Good sources of calcium include low-fat dairy products (milk, cheese, yogurt, and ice cream), dark green leafy vegetables (broccoli, spinach and collard greens), sardines and salmon, almonds, and foods fortified with calcium, such as orange juice, cereals and breads.

Exercise -- Since bone is a living tissue, it requires exercise in order to stay healthy, just like muscle. Weight-bearing exercises such as jogging, walking, jumping, hiking, stair-climbing, weight training, and dancing are best for your bones.

Good bone health early in life is the best prevention against osteoporosis; however, other factors play a role in your overall risk for developing this debilitating disease.

* Gender -- Women are more likely to develop osteoporosis. Due to the changes that occur during menopause, women lose bone more rapidly than men.

* Age -- As you age, bone loss occurs more rapidly than bone growth, making bones more brittle.

* Body size -- Small, thin-boned women have a higher risk for developing osteoporosis.

* Ethnicity -- Certain ethnic groups have a greater osteoporosis risk. Caucasian and Asian women have the highest risk, followed by African-American and Latino women.

* Family history -- Susceptibility to osteoporosis may be due, in part, to heredity. If your parents or grandparents had bone fractures at an older age, you, too, may be at risk.

Osteoporosis Prevention for All Age Groups

* Diet -- Make sure to eat a healthy diet, with adequate amounts of calcium and vitamin D.

* Exercise -- Regular exercise not only improves bone strength, but also improves muscle tone, coordination and flexibility--all of which will help prevent falls.

* Alcohol -- Excessive alcohol use is associated with poor nutrition and increased falls, which increases the risk for osteoporosis. However, studies now state that even 2 to 3 ounces of alcohol a day may impair bone growth in younger people.

* Smoking -- Smoking is bad for the bones, too. Women who smoke have lower levels of estrogen, and frequently go through menopause earlier, leading to an increased risk for osteoporosis. Additionally, it is believed that smokers may absorb less calcium from their diets.

* Medications -- Long-term use of certain medications can lead to bone loss. Glucocorticoids (used to treat asthma, arthritis, Crohn disease, lupus, and other diseases of the kidneys, lungs and liver) can lead to bone loss and fractures. Other drugs that cause bone loss include some anti-seizure medications (such as Dilantin[R]), and certain medications used for endometriosis, cancer, and thyroid disease.

Make sure to discuss your osteoporosis risk factors with your health care professional on your next visit. A few simple lifestyle changes now could insure your mobility and independence in the years to come.

The information on this page was compiled by the Editorial Office of the Southern Medical Journal, Johnson City, TN. Please feel free to photocopy this page and share it with your patients.

Jennifer McKinney, MA