What is Osteoporosis?

It's a silent disease that is characterized by low bone density and decreased bone strength. Have you overlooked your bone health? Bones become brittle, porous and vulnerable to fractures.

Often we don't even consider the health of our bones until we get a bone density scan or we trip and fall, breaking a bone; that is when we realize that our bones are aging.

How can we build strong bones?

The best time to build strong bones is when we are young. And then as we age, it is important to maintain or increase the two essential ingredients: weight-bearing exercise and plenty of calcium.

Calcium is essential.
When we are young, we had the window of opportunity to add plenty of calcium to our diets to help build strong bones. After the age of about 18, the ability to add more calcium to our bones is no longer an option. It is still important to add calcium to our diet now to make sure our body's need for calcium does not take it away from our bones.

How can you get calcium?

Calcium is found in a variety of foods. Low-fat and fat-free milk and other dairy products are great sources of calcium because they have so much of it. The calcium in low-fat and fat-free milk and dairy products is easy for the body to absorb and in a form that gives the body easy access to the calcium.

Additionally, low-fat and fat-free milk has added vitamin D, which is important for helping your body better absorb calcium.

In addition to low-fat and fat-free milk and dairy products, there are other good sources of calcium:
 

• Dark green, leafy vegetables, such as spinach, broccoli, and bok choy.
• Foods with calcium added, such as calcium-fortified tofu, orange juice, soy beverages, and breakfast cereals or breads.

Read the food labels on all the products you are picking up at the grocery store. Look at the % Daily Value (% DV) next to the calcium number on the food label and buy accordingly.

Weight-bearing exercise builds strong bones, too!

Weight-bearing physical activity causes new bone tissue to form, which makes bones stronger. Read on for some great hints for weight-bearing exercise to strengthen your bones.

Did you know that your bones are constantly "under construction"? It's true. Throughout your life, your body actually removes old worn bone and replaces it with new bone. Your bones are strongest when you're about 30 years old. After that age your body starts removing more old bone than forming new bone. You might be wondering why. Well, estrogen plays a major role in keeping your bones healthy. Declining estrogen levels following menopause can weaken your bones over time, leading to postmenopausal osteoporosis—a major health concern for women. Because there is no cure for postmenopausal osteoporosis, the best approach is prevention.

Millions of women each year are diagnosed with osteoporosis. And many more are at risk and don't even know it. There are no symptoms of postmenopausal osteoporosis, which is why it's called a silent disease. Many women don't find out they have postmenopausal osteoporosis until a sudden bump or fall causes a fracture, which can lead to limited mobility. It's important to understand your individual risk factors. Talk to your doctor about keeping your bones healthy, and take a bone mineral density (BMD) test to check your bone mass.

Estrogen plays an important role in maintaining bone density. In fact, women who don't receive estrogen can lose about 20% of their total body calcium during the first 10 years after menopause. So it's critical to your health that you be proactive about preventing postmenopausal osteoporosis. Estrogen therapy reduces the risk of postmenopausal osteoporosis for as long as you continue treatment.

In addition to using estrogen therapy, here are some other ways to help prevent postmenopausal osteoporosis:

Always talk to your doctor before starting any exercise program or making changes to your diet.

Weight-bearing Exercise Builds Bones

The best cure for osteoporosis is prevention. Weight bearing exercises are the only exercises that enhance bone growth and stop bone loss.

There is no cure for osteoporosis, but medication and exercise are used to help maintain bone mass. Bone is a living tissue that reacts to exercise by becoming stronger and denser. Our bones are strengthened by having weight or resistance placed on them. Performing weight-bearing and resistance exercises at least three times a week can help maintain current bone mass.

Even better, some studies suggest that weight bearing exercises can also replace current bone loss.

By definition, weight-bearing exercises are exercises forcing the muscles to work against gravity or against some resistance. The bones gain strength when a force is added and the bones are able to absorb more calcium.

Weight-bearing exercises can include the following:

• Fast Walking
• Jogging (jogging or running on concrete is not recommended)
• Running
• Jumping
• Jumping Jacks
• Step Aerobics
• Dancing
• Weight Lifting
• Hiking
• Stair Climbing
• Push Ups

Put on your walking shoes and get started today on your weight-bearing exercise program. Your bones will thank you!

Remember to check with your doctor before you start any exercise program. If you already have osteoporosis, be sure and discuss with your doctor any changes in your exercise to prevent additional bone fractures.

There are plenty of good reasons to consider quitting your regular soda habit.

Replacement drink

When we drink sodas, we are often drinking in replacement of better liquids like water or milk. Since we know that it is important to drink plenty of water, often the reason we forget to drink water is because we have a Big Gulp in one hand. Consider giving up your soda in order to get the daily recommended water your body needs. Soda is not a substitute.

Carbonation or caffeine

There have been other studies questioning if carbonation has ill effects on our bones. The results of the studies demonstrated that carbonation is not a culprit for bone density. And, it seems, neither is caffeine.

Phosphoric acid

According to Katherine Tucker, Ph.D., lead author of a 2006 study on the effects of soda on bone density from Tufts University in Boston, phosphoric acid is the culprit in the bone density - soda problem.

"When the body breaks down this compound, the acidity (or concentration of free hydrogen ions) of the blood increases. To neutralize acidity, hydrogen ions bind with minerals, including calcium and magnesium. If they’re not available in the blood, says Tucker, “the body draws calcium from bones.” The occasional cola drinker probably needn’t worry. “The real risk is for those who drink cola every day,” says Tucker.

Phosphoric acid is found in colas, diet and regular, and when consumed on a regular basis over time, it has a negative effect on bone density.

Hints to slow down your sodas

If you are a regular consumer of soft drinks, there are ways to slow down your consumption. Give yourself a rule: You must drink a 12-ounce glass of water before you are allowed a 12-ounce soda. Or, tell yourself you can have one on Saturday with your lunch as a reward instead of allowing yourself to drink several a day.

There are plenty of reasons to quit your soda habit. Your bones are a great reason.

What are the best vitamins and supplements for after a hysterectomy to protect my bones? My doc just says Centrum, but I am curious...any other suggestions? I am also curious about supplements but there is just sooo much info out there, what to really think of it all?

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More Discussions to join about bone health:

Calcium Supplement

Back at it - favorite ideas for exercise?

Is HRT necessary in preventing osteoporosis?

Does no HRT hurt heart/bones?

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