Below are some facts and tips on how to live with,
treat, and prevent the onset of the disease. For a complete list
of programs and classes offered, visit the Community
Health Education Calendar.
Osteoporosis
is the most common disease affecting the bones. It occurs when
the density of bone in the body decreases, leaving the remaining
bone weak. Serious fractures may then occur, causing pain, loss
of an independent and active lifestyle — even death. Osteoporosis
was once thought to be an unavoidable part of aging, particularly
for women, but we now know this disease is preventable and that
prevention should begin in childhood. Taking adequate calcium,
every day, throughout your life and staying physically active
are two important ways to have strong bones.
As babies, humans have more than 300 bones. By
the time we become adults, we have only 206 because some of
our bones join together as we grow. Bones do the most growing
from the time we are born until we are in our 20's. To grow
strong bones our bodies need good nutrition, plenty of calcium,
and weight bearing physical activity, starting in childhood
and continuing all through our lives.
Certain risk factors or personal characteristics
are linked with an increased chance for developing osteoporosis.
Women are at particular risk. Other risk factors include:
Caucasian, Asian, or Hispanic descent
Family history of osteoporosis
History of an eating disorder
Inadequate calcium intake
Previous fractures
Smoking and alcohol abuse
Thin or small body frame
Many children and teens drink pop, coffee, or
other beverages in place of more nutritious drinks like calcium-fortified
orange juice or milk. Low calcium intake during these peak bone
building years may leave young people at greater risk for developing
osteoporosis later in life. Encourage your children to drink
low fat milk, calcium-fortified juices, and smoothies made with
milk or low fat frozen yogurt to ensure healthy bones for life.
The recommended daily calcium intake for children
1-3 years old is 500 mg of calcium per day; 800 mg of calcium
is needed by children 4-8 years old, and young people 9-18 years
old should get 1,300 mg of calcium each day.
Calcium supplements should be used only to fill
the gap between your daily calcium goal and the calcium you
get from your diet. Healthy foods and beverages contain many
more nutritious elements your body needs, compared to a calcium
pill.
The best source of calcium can be found in the
food we eat. Low fat dairy products like milk and yogurt are
great sources of calcium and are also heart healthy. Calcium-fortified
orange juice, some cheeses and beans, spinach, rhubarb, almonds,
and other calcium-fortified products on the market can also
provide the calcium your bones need all through the day.
The two most common calcium supplements are calcium
carbonate and calcium citrate. Calcium carbonate supplements
must be taken with food, while calcium citrate supplements may
be taken at mealtime, between meals, or before bed. Get the
most out of your calcium supplement by taking it correctly.
Our bodies only absorb 500-600 mg. of calcium
at a time. To keep your bones healthy and strong, space out
the calcium you take throughout the day. For example, don't
take a calcium supplement at breakfast, when you are also drinking
calcium-fortified orange juice and using milk on your cereal.
Early detection of osteoporosis is important,
but is often overlooked since people with the disease often
have no warning signs before a fracture occurs. Subtle signs
of osteoporosis include a decrease in height, posture that becomes
stooped, clothes that no longer fit well, and back pain.
A bone density test provides the information
needed to diagnose osteoporosis. The procedure is easy, painless,
and often completed in 20 minutes. If you are concerned that
you may be at risk for osteoporosis, ask your physician if a
bone density test is right for you.
Weight-bearing physical activity is a very important
part of keeping your bones healthy, at any age. Weight-bearing
activity means your muscles and bones are working against the
forces of gravity. For kids and teens — running, jumping,
karate, soccer, and track are great bone building activities.
Jogging, brisk walking, kickboxing and tae kwon do, down hill
skiing, stair climbing, and dancing are good bone healthy activities
for adults.
For more information on Osteoporosis prevention,
treatment, or education, contact 1-800-4-MUNSON
or education@mhc.net.
If you are a Munson Healthcare patient and have a compliment,
concern, or complaint, please contact one of our Patient
Liaisons.
