Osteoporosis affects millions of people worldwide, and it’s growing at a fast rate. Here is how to prevent it and help reverse it.
THE BASICS
The human body has 206 bones. These bones provide 5 critical functions. They provide protection to vital organs such as the heart and brain. They provide support to the muscles so that an erect posture is possible. They provide a lever system so that the muscles can provide us with motion, they produce red blood cells and they are storage bins for a number of crucial minerals.
Bone is composed of an organic compound called collagen, a protein that is also found in tendons and cartilage, and the minerals calcium and potassium. In 1892, Julius Wolf described how the composition of human bones is dependent on the amount of stress that is place upon them. The principles of Wolff’s Law states that the more stress that is placed on a bone, the stronger it becomes. Conversely, reduced or lack of stress on the bone will result in a weakening of the bone. “Use it or lose it” is a common phrase that describes this theory.
There are two types of bone in the human body. Trabecular bone resembles a latticework of interconnecting bridges. These structures, which store the body’s calcium, are tapped to raise blood calcium when the daily calcium from the diet is low. When dietary calcium is sufficient, the storage structures are replenished. The other type of bone is cortical bone. This is the dense, ivory exterior that you are more familiar with. The trabecular bone is generously supplied with blood vessels, which make it more active in storing and giving up the calcium and other minerals. Weakening of the bone results when the trabecular bone is sending out more minerals than it is taking in. Losses in the trabecular bone generally begin in for men and women when they are in their twenties. Cortical bone loss usually begins after 40 years of age.
TYPES OF OSTEOPOROSIS
There are two classifications of osteoporosis. Type I is characterized by rapid bone loss. Sometimes up three or more times normal. This type affects mostly the trabecular bone. Bone breaks can show up suddenly. The bones can become so fragile that the bodies weight is sometimes enough to cause breaks. Type I attacks six times more women than men. Type II affects both trabecular and cortical bone. Bone loss is more gradual. The vertebrae may compress resulting in the dowagers hump which is the hunched over posture that some elderly people develop.
RISK FACTORS
LOW BONE GROWTH IN EARLY YEARS
The bones make gains in strength and density into the mid thirties. After the mid thirties, bone mass begins to be lost. Calcium intake in the younger years can have a great effect on bone health in later years. Individuals that grow strong bones in their early years have more bone to draw on. As the bone mass deteriorates they have more bone remaining.
MENOPAUSE
Menopause may be the greatest contributor to osteoporosis. Loss of bone minerals jumps from approximately .3 percent per year before menopause to 2.5 to 3 percent after menopause. The National Osteoporosis Foundation (NOF) says that women may lose up to 20 percent of total bone density in the first 5 to 7 years after menopause. This is due to the lack of estrogen, which is not produced after menopause. Estrogen is a female sex hormone that plays a larger role in bone strength.
PHYSICAL ACTIVITY
Lack of weight bearing exercise will lead to loss of bone density and strength. Studies on astronauts have shown that living in a zero gravity environment leads to a remarkably rapid loss of bone. Muscle strength and bone strength seems to go hand in hand. Even swimming, which is not a weight bearing activity, seems to promote bone strength. Weight bearing exercises seems to promote a higher degree of bone strengthening.
SMOKING AND ALCOHOL
Smokers show a higher incidence of fractures than non-smokers. Smoking interferes with the body's production of estrogen. Women who smoke are shown to lose 5 to 10 percent of their bone mass prior to menopause. Alcoholics also suffer more fractures that normal. This may be due to the fact that alcohol is a diuretic, which causes fluid loss. Calcium may be lost at an excessive rate through the urine.
PREVENTION
CALCIUM INTAKE
Higher calcium intake during childhood increases bone mass by up to 8 percent, according to studies. Vitamin absorption is also important. There must be sufficient amounts of Vitamin D available to promote the absorption of the calcium.
A guideline of calcium intake has been developed by The National Institutes of Health Consensus Development Conference on Optimum Calcium Intake. They recommend 1,500 milligrams per day for postmenopausal women who are not taking estrogen and men over 65. 1,000 milligrams per day for premenopausal women, postmenopausal women who are taking estrogen and men between 25 and 64. 1,200 to 1,500 milligrams per day for young adults between 11 and 24 years old.
The source of the calcium should be from food if at all possible. The Consensus Conference on Osteoporosis recommends milk. The American Society for Bone and Mineral Research recommends food over supplements. Taking calcium supplements can interfere with the absorption of iron. People who take calcium supplements absorb less iron from foods and can develop an iron deficiency.
EXERCISE
The aforementioned Wolff’s law shows that exercise will have a great influence on the size and strength of bones. Weight bearing exercise is the most effective exercise at strengthening bones or slowing down the rate of bone loss. Strength training, walking, jogging, running and aerobic dance are all examples of weight bearing exercise. While weight-bearing exercise is the most effective form of exercise for preventing osteoporosis, any exercise that strengthens muscles will help strengthen the bone.
