How You Can Head Off Osteoporosis

BY 2020, one in two Americans over age 50 will be at risk of developing osteoporosis unless they start taking better care of their bones, warns the latest U.S. Surgeon General's report on bone health and osteoporosis. Osteoporosis is a disease that weakens bones and makes them easy to fracture. Ten million Americans over 50 have osteoporosis, and another 34 million are at risk. Osteoporosis fractures themselves don't cause death, but they are responsible for serious disability, pain and suffering. For instance after a hip fracture, many people who were independent have trouble walking and must move to a nursing home. Spinal fractures cause height loss, a disfiguring curve and may cause some difficulty breathing.

Who's at risk? Well we all are to some degree and mMany factors can raise the risk of osteoporosis. Females nearing menopause are most vulnerable and a small or thin build or having a family history of fractures make it more likely. Other factors include being Caucasian or Asian, smoking, excessive alcohol intake and taking some medications. Aging itself reduces bone density and weakens bones. Aging accounts for 0.5 to 1 percent bone loss per year after age 60. And women can lose ito 3 percent bone mass per year for up to 10 years following menopause.

You achieve your peak bone mass by age 20. The fact is that is that healthy lifestyle choices promote bone building in youth and strengthen bones in adulthood. A key way to reduce the risk of developing osteoporosis is banking enough calcium and vitamin D. Calcium helps to preserve bone mass at any age. You need about 1,000 milligrams of calcium per day if you're under 50, and 1,200 milligrams if you're older. For vitamin D, 200 to 600 International Units daily is currently recommended, although recent research has found that many people need 1,000 IU per day for optimal bone health.

To prevent osteoporosis be sure to eat calcium rich foods. Rich sources of calcium include milk, leafy green vegetables, canned salmon, soybeans, sardines, yogurt and cheese. Vitamin D is produced in the skin by exposure to the sun, and is found in fatty fish like mackerel and salmon as well as some fortified foods like milk and some brands of soy milk, rice milk, orange juice, yogurt, breakfast cereals and energy bars. If you can't meet your daily requirements, ask your doctor about supplementation.

Maintaining a healthy weight and staying physically active are key factors, too. Being underweight raises the risk of fractures and bone loss. Exercise can help maintain bones even into your 90s, and beyond, and it builds balance and coordination, which can help minimize the risk of falls and fractures. Adults need at least 30 minutes a day of exercise and children need 60 minutes. The emphass should be weight-bearing or resistive exercise like walking, push-ups, weight training, which is best for strengthening bones.

Check your bones with a bone mineral density test if you really want to know your chances of developing osteoporosis. Get measures of bone density in different parts of the body, using X-rays or sound waves. If results show low bone density, your doctor can prescribe special calcium and vitamin D supplements. or medications that help slow down bone loss or increase bone mass.