Brittle Bones: An Issue For All Ages

Osteoporosis literally means porous bones. Lacking enough calcium, bones become increasingly fragile and susceptible to fractures --primarily in the wrist, spine and hips.

To discover your susceptibility, review the factors that impact risk:

• Lifetime calcium intake -- Peak bone mass is achieved by age 35-40. Take advantage of all of these years to build up your bones by getting the recommended level of calcium in your diet. Dairy products such as milk, yogurt and cheese are the primary dietary sources of calcium.
• Gender -- Women are at higher risk than men, especially after menopause because the normal bone loss that occurs with aging accelerates when estrogen levels plummet.
• Heritage -- White Caucasians of Northern European descent are at the highest level of risk, followed by Asians, Hispanics and with African Americans at the lowest risk.
• Age -- Bone loss increases with age.
• Heredity -- If osteoporosis runs in your family, you may be at risk. Osteoporosis can develop due to heredity and/or environmental factors.
• Lifestyle -- Chronic restrictive dieting, low activity levels, tobacco use and alcohol intake are linked with decreased bone mass.

What you can do:

Get on your feet -- A regular exercise routine along with strength training preserve bone mass. Weight bearing exercises such as walking, running, racquetball, tennis, basketball, etc. are great for maintaining bones. Include strength training at least twice a week for skeletal muscle support.

Bone up on nutrition - Most people know about the importance of calcium in bone structure. Getting 3 servings from the dairy group daily supplies around 800-1000 milligrams a day. If you or your stomach can't handle dairy foods, try eating small amounts of dairy with a meal, choose aged cheeses like cheddar, choose yogurt with active cultures, and choose other calcium containing foods such as calcium fortified juice, fortified soymilk, dark leafy greens, fortified oatmeal, fortified cereal, and dried figs. Other nutrients important for healthy bone structure include phosphorus, Vitamins C, D, K and minerals copper, magnesium, manganese and zinc. Ask your physician about a supplement if you think you may not be getting enough of these nutrients.

No matter what your age, if you think you may be at risk, discuss osteoporosis with your doctor.