Osteoporosis is a Disease that is Affecting an Overwhelming Number of Americans

By Carol Woodbury, CES

Osteoporosis is defined as a disease that makes the bones thin and more porous. This can lead to stress fractures, compression fractures. Bone is made up of collagen (protein) and calcium salts. What causes osteoporosis? It occurs when your body is absorbing more bone tissue (both the protein and the calcium salts) than it is able to replenish. Osteoporosis results from poor nutrition, inadequate physical activity, certain drugs, such as corticosteroids, genetics, body type, and menopause (where 20 to 30% bone loss can occur over a 10 year period, this type of osteoporosis is referred to as estrogen-deficient or Type I), being a white female and age (Type II affects those over the age of 70). Many of us are unaware that 25% of all people who have osteoporosis are men. It is often thought of as a woman’s condition.

Osteoporosis is occurring at younger ages. Teenagers and young women who have had eating disorders such as anorexia and bulimia are experiencing osteopenia, which is the precursor to osteoporosis and/or osteoporosis.

Idiopathic osteoporosis can show up in premenopausal women and men who are middle-aged and younger. This is a rare disorder of unknown cause.

Osteoporosis usually occurs in the spine, shoulders, wrists and/or hip joints. You may have had a mother, great aunt or grandparent who fell and broke their hip. In many cases osteoporosis in the joint had already created a stress fracture and that fracture caused them to fall when the joint gave way.

There are ways to prevent osteoporosis. Healthful lifestyle practices or changes make a difference. Daily physical activity, in particular strength training, a diet rich in calcium and Vitamin-D and avoidance of tobacco and alcohol can help to reduce our risk of developing brittle bones. There are factors that increase the risk of osteoporosis that we cannot control such as, having a small frame, age, being a female, genetics, menopause and prolonged bed rest.

Recent research shows that children who drink soft drinks and other sugar-sweetened beverages rather than beverages that rich in calcium are more susceptible to this disease. It is felt that the carbonation in soft drinks is the culprit.

Foods rich in calcium include:

The National Institutes of Health recommend the following dosages of calcium daily:

• 800 mg/day for children ages 1-10
• 1000 mg/day for men, pre-menopausal women and postmenopausal women also taking estrogen
• 1200 mg/day for teenagers and young adults ages 11 to 24
• 1500 mg/day for post menopausal women not taking estrogen
• 1200mg to 1500 mg/day for pregnant and nursing mothers

The Food and Nutrition Board of the Institute of Medicine recommends the following dosages of Vitamin-D:

• 200 IU daily for people 19-50
• 400 IU daily for people 51-70
• 600 IU daily for people 71 and older

How important is exercise for osteoporosis?

Exercise protocols should include:

• Resistance exercises for the legs
• Special emphasize on the pectoral muscles because many people experience shorting of these muscles that cause kyphosis (a.k.a. dowager’s hump)
• Postural control
• Balance exercise to help prevent falls
• Flexibility and Stretching
• Abdominal exercises
• Note: Osteoporosis individuals should avoid excessive spinal flexion

It is important, if you have this condition, to seek out appropriate help in designing an exercise program that is safe. You want to be assured that what you are doing is going to help your condition and not put you in peril of potential injury.

Carol Woodbury is certified as a Clinical Exercise Specialist, Personal Trainer and Lifestyle and Weight Management Consultant through ACE (American Council on Exercise). She is a T’ai Chi and Chi Kung instructor, certified through American Aerobics Association and International Sports Medicine Association and has been training in T’ai Chi and Chi Kung for sixteen years. She is certified as a Cycling Instructor through the Cycle Reebok University. She is also a Reiki Master.