Osteoporosis – Prevention

Osteoporosis, from the Greek osteon, “bone”, and poros, “passage-way, travel”, is thus, etymologically and literally, porous bone diseases. In osteoporosis, bone mass is diminished with bone mineral absorbed into the body. In youth, new bone is added more quickly than old bone mineral is reabsorbed into the body. Peak bone mass is usually reached by age 30; after 30, bone mineral is reabsorbed into the body at a faster pace than it can be created. For women, bone loss occurs rapidly in the first few years after menopause, but can continue throughout a woman’s life. This reduction in bone density leaves sufferers from osteoporosis at an elevated risk for fractures, particularly of the spine, the hip, and the wrist. Although men as well as women can contract osteoporosis, women are at greater risk. According to a study by the National Institute of Health, 50% of all women will suffer an osteoporosis-related fracture in their lifetime, and over 23 million American women are at risk for osteoporosis. Many hormone replacement therapies (HRTs) can be used to fight osteoporosis, but women can and should be proactive and adopt an exercise and supplement regime to prevent osteoporosis before the onset of menopause.

There are clear risk-factors associated with osteoporosis. Smoking and high levels of alcohol consumption can increase the risk of

contracting osteoporosis, as can an inactive lifestyle. Certain medications, including glucocorticoids (used in the treatment of arthritis, asthma, and lupus, among others) and antiseizure medications also increase the risk, as does a diet low in Vitamin D and Calcium.

Fortunately, there are steps women can take to fight osteoporosis. The National Academy of Sciences and the National Institute of Health both recommend that women get at least 1000 mgs of calcium per day, and after menopause both recommend increasing that level to 1200 – 1500 mgs per day. In addition, a Vitamin D supplement can increase calcium absorption. Moreover, weight-bearing exercise can also reduce the risk of bone loss: such exercises include walking up steps, walking, hiking, stair-climbing, weight training, and dancing. Recent studies have indicated that seniors into their seventies and eighties can benefit from resistance training; the legendary powerlifter John Grimek did a 500 lb. squat on his 80th birthday just to prove the benefits from lifelong weight training.

Some evidence suggests that supplements containing soy isoflavones can prevent osteoporosis. Studies indicate that the isoflavone ipriflavone can increase bone mass, although not in the same chemical path as estrogen. Hence, an increase in bone density achieved in premenopausal women

may not be reversed by the estrogen loss that accompanies menopause. Soy isoflavones are generally regarded as non-toxic. A 1996 National Cancer Institute study confirmed the genistein, the principal soy isoflavone compound used in the treatment of menopausal women, is non-carcinogenic.

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