Also known as the “Silent Epidemic,” Osteoporosis is rampant in America. Medicare reports that “40% of post-menopausal Caucasian women are expected to sustain an osteoporotic fracture in their lifetime.” Men are not exempt either, 15-20% of men suffer from osteoporosis at some point in their lifetime.
The best diagnostic check is a Dual Energy X-ray absorption (DEXA) scan. This study will compare your bone density scan to the national average, and let you know where you stand. Many physicians are recommending these on a regular basis (once every 1-3 years), especially for post-menopausal women. Why post-menopausal women? As women go through menopause, their estrogen levels decrease.
Unfortunately, estrogen binds to a receptor in bones that limits the amount of bone turnover, and with lower levels of estrogen, women may see a sharp decrease in their bone density. Without this hormone, older bone is destroyed at a rate faster than new bone can be built.
Two of the most important factors to consider for bone density are exercise and nutrition. The old addage of, “if you don’t use it, you loose it,” is true in regards to bone density. Weight bearing activities force cells in our bones called osteoblasts, to continually make “new” bone, and this helps the body retain calcium. Throughout our lives, our body is continually breaking down old bone, and building up new bone. If we do not put stress on our bones, then the body starts to decrease the bone density because we do not need it. Walking 4-5 times a week for 20 or more minutes, will encourage our body to retain the necessary minerals to prevent osteoporosis.
As far as nutritional factors go, there are many that effect bone density, including blood glucose levels, protein intake, plus vitamin and mineral intake. The most well-known “bone mineral” is Calcium. Calcium makes up the largest mineral component of bone, followed up by Magnesium and Phosphorus. Studies have shown that the digestive system can only absorb about 500mg of Calcium at a time, and the most absorbable form is Calcium citrate. Other forms such as Calcium carbonate can be absorbed, but they need a highly acidic environment to do so, so it is recommended that these forms be taken with food. Taken with food, the stomach produces more acid, and the Calcium has a better chance of being absorbed. Calcium should also be taken with Magnesium and vitamin D, to promote maximum absorption and retention in the body. The recommended daily intake is 800-1200mg total, whether it is from food in our diet or supplements. The best natural sources of calcium come from fresh fruits and vegetables, as well as seafood, and lean meats.
Eating right and exercising daily will promote good bone density and lead to a healthier lifestyle overall. We also know that exercise on a daily basis will promote good blood flow, maintain adequate bone density, help lower blood sugar levels, as well as keep our blood pressure and cholesterol in check. In an effort to promote health care, we all need to be more conscience about our diets and lifestyle, and the effects they can have on our overall health. Osteoporosis has no real symptoms, so without getting tested you may not know if you have it or not.