MENOPAUSE (Osteoporosis)
What is osteoporosis?
Osteoporosis is a crippling disease that weakens the bones and makes them more likely to break.
Bone undergoes a continual process of growth and deterioration. During childhood and adolescence, our bones grow and become stronger because the body is building bone faster than it is breaking it down.
During our 20s and 30s, the growth and breakdown processes are in balance. The hormonal changes a woman experiences as she ages upset that balance, with the rate of deterioration outstripping the rate of bone building. As a result, the bones become more porous and brittle.
What role does calcium play in this process?
The body uses calcium for more than just building bone. The heart, muscles, and nervous system all need calcium to function properly, and when there is too little calcium for this purpose, the body takes it from the bones, leaving them more porous and prone to breakage.
What can be done to treat osteoporosis?
Medications are now available to treat osteoporosis, including bisphosphonates (Fosamax, Actonel), selective estrogen receptor modulators (SERMs) like Raloxifene, and a variety of other hormone therapies.
Why don’t more men develop osteoporosis?
Women are four times more likely to develop osteoporosis. Hormones are the most obvious culprit. As women age, the change in hormones reduces the amount of calcium that can be absorbed from the food we eat, upsetting the delicate balance between bone growth and bone loss.
What can I do to reduce MY risk of osteoporosis?
Your diet, your activity level, and other lifestyle choices all affect bone density.
DIET: The body must have vitamin D to absorb calcium from the foods we eat and the dietary supplements we take. The body makes vitamin D when it absorbs the sun’s ultraviolet light, so spending at least some time outdoors in the sun every day and/or eating foods fortified with vitamin D maintains sufficient levels of the vitamin.
When purchasing calcium supplements, look for a formulation containing vitamin D. Low-fat or non-fat dairy products make it possible to maintain proper calcium intake even when you are dieting.
EXERCISE: An active lifestyle that includes weight-bearing exercise can help build and maintain bone density. When the body’s long bones move against the force of gravity their density is increased.
Many women find climbing stairs, taking a long, fast-paced walk, and dancing easy ways to fit this type of exercise into their schedule. Exercising every day would be good, but three times a week appears to be sufficient. As with any exercise program, it is wise to begin slowly and gradually increase the length and intensity of each exercise session.
If you have been told that you already have osteoporosis, you should consult your doctor before beginning any type of exercise program.
HORMONES: Women will lose bone density unless they replace estrogen or take another medication to preserve bone. Each woman’s situation is different, and the decision to take replacement hormones should be made only after careful consideration of the risks and benefits. Your doctor can help you make an informed decision.
OTHER LIFESTYLE CHOICES: If you are a cigarette smoker, osteoporosis prevention is yet another good reason to quit. Women who abuse alcohol are more likely to suffer from vitamin and mineral deficiencies, and drinking more than three cups of coffee a day tends to reduce the amount of available calcium in the body.