27154417
Osteoporosis is a very painful disease that makes the bones porous and brittle and can lead to fractures, especially in women over 65. Last year, a survey by the National Osteoporosis Foundation found more than 50 percent of women do not think they are at risk for this disease.
While it is true the disease is most likely to develop in women over 50, younger women need to take measures to slow the process down. Remember, women who are pre-menopausal need about 1,000 milligrams of calcium daily, while women who are post-menopausal need about 1,200 milligrams. Here are some things you can do to prevent bone loss:
Exercise: While cardio such as swimming, cycling and even Pilates is great for the body, it’s not enough to build infrastructure. You need weight-bearing exercise, such as strength training, running and low-impact movement, which have all been shown to stimulate bone formation. This helps your body adapt to the pressure of gravity and builds more bone cells.
Bone density check: Right now, the screening tests call for bone scans at age 65. However, with more and more women going through menopause in their 40s, the recommendation now is to get tested at 50. It is a very easy, non-invasive test.
Diet: Although low-fat dairy gets high marks for calcium content, the body needs more nutrients to stay strong. Studies show women who consumed high doses of vitamin C had much higher bone density than those who did not. Make sure you stock up on vitamin C-rich foods such as broccoli, peppers and citrus fruits. Veggies, such as kale and spinach, also are high in vitamin K, which boosts production of osteocalcina, the protein that binds calcium to bone tissue. Vitamin D is responsible for the actual deposit of calcium in your bones and foods containing it are orange juice, salmon, mackerel, tuna, fortified milk, cheese and egg yolks.
Supplements: Calcium, a co-dependent mineral, is reliant on vitamin D to strengthen the bones. Without sufficient levels, very little of the calcium will be useful to your body. It is important to get about 1,000 to 1,200 milligrams of calcium a day and at least 400 to 800 units of D.
Bypass the culprits: Smoking is definitely one of them. Avoid foods that increase bone loss. Caffeine, meat and alcohol are all on this list as well as processed foods high in sodium. Excessive amounts of alcohol actually destroys the cells responsible for building bone.
By embracing a healthier lifestyle now, you can avoid this debilitating disease. It’s never too early to start, and never too late to make improvements.
Debra Mazda is an exercise physiologist, certified personal trainer and president of ShapelyGirl Fitness, which produces workout DVDs for plus-size women, CDs and an online community at www.debramazda.com. Contact her at debra@debramzada.com.
