Inherited risk factors: Family history plays an important role in the development of osteoporosis. Researchers have estimated that close to three-quarters of an individual’s peak bone mass is influenced by genetics. Genes that influence Vitamin D receptors and estrogen receptors both significantly affect peak bone mass. Caucasian and South East Asian women are at greatest risk for developing osteoporosis. Women who have inherited a small-boned body type and/or whose parent/s have had osteoporosis are at greater risk.
Lifestyle factors: A number of lifestyle factors contribute to the development of osteoporosis. These include:
• Smoking or having been a smoker. • Lack of weight-bearing physical activity/sedentary lifestyle. • Insufficient dietary calcium.
• Limited exposure to sunlight or poor dietary intake of Vitamin D.
• Caffeine consumption (coffee, tea, colas.) • Alcohol consumption.
• Prolonged use of thyroid medications, cortisone, prednisone or anti-convulsant drugs.
Preventive measures: A number of preventive measures will help reduce your risk of developing osteoporosis:
• Build weight-bearing exercise such as walking, running, hiking or weight training into your life. • If you smoke, stop now (see pages 6 - 7).
• Be sure to consume enough calcium through the diet and/or use of calcium supplements. Pre and post-menopausal women need 1,500 mg calcium daily; adults of 19 to 50 years require 1,000 mg daily; pregnant women should make sure they get 1,200 mg daily.
• Be sure you obtain enough Vitamin D and zinc to help your body absorb calcium. You will require a minimum 400 IU of Vitamin D per day for this purpose. Over the age of 50, 800 IU is recommended. This is particularly important during the Canadian winter when the sun is unable to manufacture VitaminD in the skin. You can find a number of calcium formulations at London Drugs.
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