Osteoporosis
About one fourth of American women have or will develop osteoporosis, a condition caused by loss in bone mass and bone strength. Bones become weak and brittle making them more prone to fracture. Any bone can be affected by osteoporosis but the hips, wrist and spine are the most common sites. A woman's peak bone mass is between the ages of 25-35 years of age.
Risk Factors
Women are 4 times more likely to develop osteoporosis than men. The main cause of osteoporosis in women is the lace of the hormone estrogen, wich causes our bodies stop producing at menopause. Women are also at greater risk if they:
have a small, thin frame or are Caucasion or Asian
have a family history of osteoporosis
post menopausal
have had an early or surgically-induced menopause
lack of calcium and Vitamin D in their diet
have an inactive lifestyle
have previously taken excessive thyroid medication or high doses of cortisone-like drugs for asthma, arthritis, or cancer
smoke
excessive alcohol intake
Prevention
Osteoporosis is a "silent disease" because it can progress without any noticeable signs or symptoms. It can only be prevented because reversing the disease is rarely possible.
Prevention against osteoporosis shouldbegin early in life and good nutrition is a basic tool in the prevention. A life-long, well balanced diet that includes generous amount of calcium-rich foods and Vitamin D, which helps your body absorb calcium, is the best protection. Weight-bearing exercises such as walking and jogging are also crucial to maintaining bone mass. Postmenopausal women
Give yourself plenty of choices. Include high fiber foods and foods with Vitamins A and C. Avoid foods high in fat and salt.
Continue to eat the foods you love by doing a few recipe changes to keep them low in fat.
Eat only for today. Eating alot one day doesn't mean eating less the next. Remember, eben though you say "this doesn't count", your body is counting.
Be sure to eat breakfast. The body handles food better when you eat several small meals starting in the morning. Try to avoid eating too much at night.
Use common sense with salt, sugar, coffee, pop and junk food. A little can go a long way.
Walk farther, faster and more often. Park farther from your destinations and use stairs frequently.
Find a sport you can enjoy and practice or play whenever you can.
Help your children engage in at least one very physical activity each day.
Reduce your stress. Treat yourself to soothing activities you enjoy.
Laugh alot and love alot. Look for opportunities to enjoy your life and your family. It will pay off for all of you.
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