Osteoporosis: Not Just An Elderly Disease
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It used to be that osteoporosis was considered a disease that affectedonly the elderly. We particularly associated osteoporosis with older womenwhose backs were slightly hunched over or those who could no longer standup straight. Today, the truth is that an estimated 20 million Americanwomen suffer from osteoporosis, and 80 percent of them don’t even knowit.
Osteoporosis is a chronic, progressive condition that steals bone fromthe body, leading to fractures of the hip, spine and wrist. Older peoplecan suffer disability and even death from osteoporosis-related fractures.Alarmingly, one in two women and one in eight men will suffer from an osteoporosis-relatedfracture in his or her lifetime.
Many people confuse osteoporosis with arthritis, and wait for swollenjoints and discomfort before being tested. Even though osteoporosis ispainless until a bone fracture occurs, it is important to find out howhealthy your bones are now and if need be, adjust your lifestyle to avoidthis brittle bone disease. The American Chiropractic Association recommendsthe following tips to maintain healthy bones:
- Start a regular exercise program. Walking, skipping rope, jogging, playingracquet sports, swimming and aerobics are all helpful in reducing therisk of osteoporosis. Exercising for 20 minutes, three times a week,is helpful.
- Although weight lifting exercises are generally recommended, the NationalOsteoporosis Foundation says those suffering from osteoporosis shouldconsult their health care practitioner before beginning a weight liftingprogram because excessive strain on the bones could result.
- Those with severe osteoporosis and who have suffered from fractures mayfind Tai Chi, a form of martial arts, to be a beneficial strength trainingexercise system.
- People suffering from osteoporosis should be careful when bending andlifting heavy objects, including grandchildren. Bend from the knees,not the waist, when lifting, and try to avoid hunching while sittingor standing.
- Be sure to include calcium in your daily diet. The National Institutesof Health’s recommendations are 1,000 mg/day for post-menopausal womentaking estrogen; 1,500 mg/day for postmenopausal women not taking estrogen,and 1,500 mg/day for men and women over 65 years of age.
- If you are looking for a calcium supplement, try one that’s highly absorbable,such as microcrystalline hydroxyapatite concentrate (MCHC), or one ofthe malates, fumarates, succinates, glutarates, or citrates. But don’toverdo it. Taking more than the recommended amount of calcium may causekidney stones.
- Consider taking additional nutritional supplements, such as vitamin D,C, magnesium, zinc and silica after consulting with your doctor of chiropractic.
- Eat a healthy, balanced diet, including fresh vegetables, fruit, nutsand seeds. Try broccoli, kale, collard greens, cabbage and turnip greens.Experiment with tofu, salmon, sardines and grains. Low-fat milk and/oryogurt are good sources of calcium. (A glass of low-fat milk and a cupof yogurt add 600 mg of calcium to your daily diet.)
- Drink 8 eight-ounce glasses of water a day (herb teas, juices and coffeeare not a substitute for water.) Avoid caffeine, carbonated sodas, alcohol,baked goods and junk food.
- Watch your animal protein intake.
