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Preventing Osteoporosis with Diet and Exercise
Health Directory - Conditions Center
Certain lifestyle practices could be putting you at increased risk for the bone degenerative disease knows as osteoporosis. About one in three women over the age of fifty will experience osteoporotic fractures, as will 1 in 5 men. Although osteoporosis is often a genetically linked condition, lifestyle factors play a major role in its progression. Preventing osteoporosis is all about a good diet and lifestyle programme.
The strength of our skeleton is determined by the mass of the bones, which is dictated by the degree of bone mineralization. Bone mineral density (BMD) increases throughout childhood and adulthood and reaches its peak between the ages of 30 and 35 years. After that, it begins a decline. From the ages of 55 to 70, women typically experience a 30-40% BMD loss.
In osteoporosis the BMD is reduced, bone micro architecture is disrupted, and the amount and variety of proteins in bone is altered. Osteoporosis is defined by the World Health Organization (WHO) in women as a bone mineral density 2.5 standard deviations below peak bone mass.
Osteoporosis is most common in post-menopausal women, because of the link between estrogen depletion and bone loss. Osteoporosis in men is often due to the presence of particular hormonal disorders and other chronic diseases or as a result of medications, specifically glucocorticoids.
Most women with osteoporosis do not know they have the disease until a minor accident causes a broken bone, often a wrist or hip. Osteoporosis is thus often refereed to as the “silent thief”. Preventing osteoporosis is about both optimising peak bone mass and slowing the decline. Lifestyle and nutrition play a very important role in preventing osteoporosis.
Are you at Risk for developing Osteoporosis?
Certain risk factors for osteoporosis such as family history, being female, being small boned, being of white or European decent, or being over the age of 50 are non-modifiable. Menopause and post menopause is a major risk factor for osteoporosis, and women in this stage of life need to be particularly vigilant about osteoporosis treatment. Other risk factors and risky behaviours include:
A low calcium diet
Most of the bone matrix is composed of calcium, and calcium deficiency has been linked to bone loss and osteoporosis. The National osteoporosis foundation recommends 1000mg calcium per day for adults under fifty years and 1200mg calcium per day for over fifties.
Dairy products are the richest sources of calcium but are not always the best choice for preventing osteoporosis. Dairy however, is low in magnesium, which is needed for optimum calcium absorption Combining dairy with magnesium rich foods like wholegrains (for example, cereal and milk) or green vegetables (for example, broccoli and cheese sauce), will enhance its absorption. Nuts, such as almonds and sesame seed contain calcium as do animal sources such as salmon and sardines (fish tinned with bones). Soya products are also a good source of calcium. Vegetables sources of calcium include spinach, broccoli, kale and turnip greens. However, the calcium found in vegetable sources is less available due to the presence of substances called oxalates, which can interfere with calcium absorption. An example of a daily intake of 1000mg of calcium would be two glasses of milk, eight small sardines and half a cup of almonds. For some, this is hard to achieve, in which case, supplementation may be necessary.
Low Vitamin D levels
Vitamin D is crucial to calcium absorption and the presence of vitamin D in the diet can increase calcium absorption by 50-80%. The best source of vitamin D is natural sunlight, of which we need about fifteen minutes a day of direct exposure without SPF. Vitamin D is also found in food sources such as milk and margarine. Eggs, chicken liver, salmon and sardines also contain small amounts. The National Osteoporosis Foundation recommends 400-800 IU of vitamin D daily for under fifty year olds and 800-1000IU for over fifty year olds.
Sedentary Lifestyle
The best tool in preventing osteoporosis is weight bearing exercise. Physical activity helps strengthen the bone matrix and prevents degeneration. Weight bearing exercises (like weight training and resistance training) are particularly important in this regard. Swimming can also count as resistance training, as can certain forms of yoga and pilates.
High alcohol intake
Excess alcohol consumption is known to contribute to low bone mass, decreased bone formation, an increased incidence of fractures, and delayed fracture healing. Although most studies only point towards excess intake, women at high risk of osteoporosis or women with osteoporosis should practice moderation or abstinence when it comes to drinking.
High sodium intake
Sodium leaches calcium from the bones. Sodium is found in salt, as well as in most processed and take-out foods. The recommendation are to reduce sodium intake to less than 2300mg per day, but the reality is most people consume over 4000mg per day.
High caffeine intake
Caffeine, found predominance in coffee, also leaches calcium from the bones, but to a lesser extent than sodium. It is recommended to keep caffeine intake at less than 200mg per day, which equates to two to four cups of coffee per day, depending on the strength.
High Fizzy drink intake
Fizzy drinks, both regular and diet, contain high levels of phosphates, which bind to calcium, preventing its absorption.
Preventing Osteoporosis Quick Guide
The following guidelines can help prevent and manage osteoporosis:
- Enjoy calcium rich foods in your diet each day
- Get adequate sunshine and eat foods rich in Vitamin D
- Supplement with a calcium supplement that also contain magnesium. Boron, copper, manganese and Vitamin D are also often present in bone supplements.
- Regular consumption of soya products has been shown to protect the bone. Soya milk, soya yogurts, tofu, tempeh, miso and commercially produced patties and sausages are all good examples.
- Do regular, weight bearing exercise- at least 3 hours per week
- Avoid or limit alcohol, sodium, caffeine and fizzy drinks
- If you are of menopausal age, visit your doctor to discuss bone-protecting medications and other options
Author: Ashleigh Caradas
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