Osteoporosis
Bones provide structure for your body,
protect organs, anchor muscles and store calcium. Protecting bone health is easier than you
think. Bone is continually remodelling
itself, but after the age of 30 you lose slightly more than you gain.
The higher your peak bone mass, the less
likely you are to develop osteoporosis as you age. Some factors that affect bone health--getting
older, being a woman, your race, frame size and family history--you can't
change.
Prevent Bone Loss
But, there are many things you
can do to prevent or slow bone loss: Include
plenty of calcium in your diet. The Institute of Medicine recommends 1,000
milligrams (mg) of calcium per day for women up to age 50 and men up to age 70.
Women over 50 and men over 70 require
1,200 mg per day. Dietary sources of
calcium are dairy products, almonds, broccoli, kale, canned salmon with bones,
sardines and soy products (tofu). Vitamin
D: up to age 70, at least 600 international units (IUs) daily. Over the age of 70, 800 IUs are recommended. Besides sunlight, sources are oily fish (tuna
and sardines), egg yolks, fortified milk, and vitamin D supplements. People who are physically inactive have a
higher risk of osteoporosis, so include physical activity in your daily
routine. Weight-bearing exercises such
as walking, jogging or climbing stairs for 30 minutes a day help slow bone
loss. Avoid tobacco use and more than
two alcoholic drinks per day. Anorexia
and bulimia are risks for bone loss. Stomach surgery (gastrectomy), weight-loss
surgery and some conditions (Crohn's disease, celiac disease and Cushing's
disease) can affect your body's ability to absorb calcium.
For women, bone density drops dramatically
due to reduced estrogen after menopause. Your physician may recommend hormone
replacement therapy, keeping in mind that there are risks associated with it. There are medications, such as
bisphosphonates (Fosomax, Boniva) designed to maintain bone mass, that your
physician may recommend.
Robert G. Tupac, DDS, FACP, Inc.,
Diplomate, American Board of Prosthodontics
(661) 325-1275 |
www.drtupac.com
5060 California Ave., #170, Bakersfield, CA 93309