Osteoporosis is a debilitating condition that can greatly affect quality of life.
The weakened bones can cause disfigurement, reduction or complete loss of mobility, lower self-esteem and increase dependence on others. Conservative estimates suggest that a 50-year-old Caucasian woman has a remaining lifetime fragility fracture risk of 40 percent (for hip, vertebra or wrist).
With a little knowledge of how bones grow strong, you can reduce your risk of developing osteoporosis.
Both men and women achieve peak bone mass by their early thirties. Although genetic factors play the greatest role in determining bone mass, other factors are also significant. These include nutrition, past/present use of drugs (particularly alcohol and cigarettes), and the degree to which you have performed weight-bearing exercise or activities.
Nutrition
Recent studies show that most teenagers and adults are not consuming the 1,200 mg recommended daily allowance (RDA) for calcium. Pregnant and lactating women, and those who have reached menopause, require 1,500 mg of calcium daily.
If you are concerned about your overall calcium intake, measure your daily intake for a week, and take an average of the daily amount. (An 8 oz. cup of milk is approximately 300 mg.) If you are falling short, be sure to supplement your intake with calcium-rich foods or supplements. Since calcium requires the presence of vitamin D to be properly absorbed, make sure your calcium supplement includes vitamin D, or that you are getting enough of this vitamin through food intake or from other supplements. (Milk is usually supplemented with vitamins A and D.)
Magnesium is also vital to the health of the bones. Many calcium supplements now contain both magnesium and vitamin D to fully support bone health.
Soft drinks containing phosphates will cause calcium to be leached from the bones. Drink calcium-enriched fruit juices, health store colas or milk instead.
Use of Drugs
Consuming alcohol, drinking too many caffeine-rich beverages, smoking cigarettes and treatment with anticonvulsive drugs can all impact calcium levels in the bones.
Alcohol exposure increases the production of parathyroid hormone which, in turn, affects calcium levels in the body. Alcohol also increases the excretion of magnesium in the urine, and stimulates the activity of the cells responsible for the breakdown of bone.
Women with a history of smoking have significantly lower bone density and are much more likely to suffer fractures than those who have never smoked.¹ Smoking appears to decrease estrogen levels by interacting with the liver enzymes that help metabolize chemicals in cigarette smoke, as well as estrogen. Since estrogen helps the bones retain calcium, any reduction in this hormone increases the risk of fracture. Postmenopausal women who smoke have a greatly increased risk of osteoporosis due to the combined reduction in their estrogen levels from smoking and menopause.
Caffeine, found in tea, coffee and many colas, also causes a reduction in calcium levels. For each six ounces of coffee or tea, or each two cans of caffeinated cola, close to 5 mg. of calcium is excreted. (Adding two tablespoons of milk to your tea or coffee will help compensate for this loss.)
Weight Bearing Exercise
No amount of calcium consumption will help your bones if they don’t get the “message” to absorb the calcium. Muscle pulling on bone causes the bones to grow denser and stronger. Weight bearing exercises such as walking uphill, hiking, jogging, dancing, tennis and lifting weights will ensure your bones benefit from the calcium you provide for them. You should perform this type of exercise a minimum of three times a week.
Even if you do not have osteoporosis, you should check with your family doctor before starting an exercise program.
1. Spangler, J., Smoking and hormone-related disorders. Primary Care, 1999:26(3): 499-511
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