***How Will YOU Manage Osteoporosis?

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written by Dr. Michael Kaye

In 1993 I moved back to Pennsylvania from California. It was great to be with family and friends again. When I returned to my neighborhood, it was fun to visit with all the old neighbors. One of my neighbors was very much the “grandma type”. She greeted me at the door and said, “Oh my! Look how you’ve grown!” I thought to myself, either I have really have grown to a new height (and I knew I didn’t) or this woman is shrinking.

It was obvious she was suffering with osteoporosis. Awareness is the key in preventing osteoporosis. The fact is our bones are at their strongest when we are around 30 years old. After this point, bone naturally depletes and is no longer restored as quickly as it’s broken down. The more bone you place in your bone bank through proper nutrition and exercise, the longer your bone mass will remain strong.

Osteoporosis is truly one of those “after-thought” conditions. Many women are surprised to receive the results of their bone density test in their 40s and realize they are already losing bone and run the risk of developing osteoporosis. Women who have already gone through menopause may feel as though they have few options to stop a process that began a while ago. The fact is, there are many ways you can lower your risk of fractures and slow osteoporosis!

Osteoporosis is diagnosed when bone density reaches a T-score that deviates from the standard (average bone density of 30 year old) bone density more than 2.5 standard deviations. That’s a mouthful for saying your bone density has changed enough since you were 30 to increase your risk of fracture. However, this number isn’t entirely damning. Women who are overweight run a higher risk of fracture due to the stress the excess weight places on the body during a fall. Women who have a smaller frame have a higher risk than women with a larger bone frame. Women who take medications that can cause dizziness have a higher fracture risk due to increased falls.

In the past, women have relied on hormone or estrogen replacement therapy (HRT or ERT) to prevent bone loss after menopause. Unfortunately, the risk of developing breast cancer, ovarian cancer, heart disease, early dementia and more make this a choice for very few women. As well, many women believe taking a calcium supplement will help, but this isn’t entirely correct either.

Calcium is an important factor in bone health, but so are Vitamin D and many, many minerals. Optimal bone health relies on a balance of all of these in the body. In fact, when one mineral is overly abundant or deficient, the body works to return balance by taking mineral out of bone and excreting it through the urine. As well, calcium needs other nutrients in order for it to be absorbed properly, so taking a calcium supplement alone may not be the right answer. However, just to confuse you a bit, it’s not necessarily the wrong answer either.

Taking a calcium supplement along with a multivitamin to ensure proper absorption of calcium through additional vitamins and minerals is a good idea. Doing this AND following a diet and exercise program that maximizes health, facilitates weight loss (if necessary) and eliminates foods or beverages that will exacerbate bone loss… now that is a FANTASTIC idea!

A diet rich in fruits, vegetables (particularly leafy greens), fish and soy is extremely beneficial for improving bone health. Soy contains phytoestrogens, which can mimic estrogen to some extent. Estrogen is important for bone health, which is why many women experience more bone loss after menopause. Garlic, onions and eggs contain sulfur, which is important for healthy bones. Careful with the eggs if you have high cholesterol!

Exercise is really important for bone health. When you perform weight bearing exercise, such as walking, your body actually deposits mineral into the bones which strengthens them. Better yet, these deposits are made most often in the legs, hips and spine, which are the most common and dangerous fracture sites in osteoporosis. Talk with your healthcare provider about the right form of exercise for you, especially if you’ve been sedentary for awhile or have any sort of heart problems.

Avoiding excessive caffeine, alcohol and soft drinks is important. They all have a negative effect on mineral stores and calcium absorption. Smoking is highly detrimental to bone health, so talk to your doctor about a good cessation program.

Maybe we can’t turn back the clock and make more deposits in our “bone banks,” but as they say, knowledge is often wasted on youth! We are stronger, smarter and more determined after all of life’s experiences! So, take charge of your osteoporosis today so you can continue to live an active, fabulous life!

To Your Health!
Dr. Michael J. Kaye

Dr. Michael J. Kaye is a life coach and chiropractic physician with a sub-specialty in musculo-skeletal rehabilitation practicing in Bucks County, Pennsylvania. You may contact Dr. Kaye at http://drmichaelkaye.com

Tags: bone density test, excess weight, menopause, preventing osteoporosis, proper nutrition