by Tony Isaacs
(Health Secrets) As you age, your bone mass begins to erode as a natural result of hormone loss and aging. However, some people lose so much bone that their skeletons become weakened and subject to deformation and severe loss of bone density in multiple places. That’s osteoporosis, and it frequently causes fractures of the hip, spine and forearm. At its worst, bones can become so frail that they crack and break under the body’s own weight! But your bones don’t have to crack under the strain of this disease. You can slow, stop and even reverse bone loss.
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Bone mass (bone density) is the amount of bone present in the skeletal structure. The higher the density the stronger are the naturally made bones. Bone density is strongly influenced by age and genetic factors, which in turn are sometimes modified by environmental factors and medications.
If osteoporosis is not prevented in the early stages or if left untreated, it can progress painlessly until bones break. These broken bones, also known as fractures, occur typically in the hip, spine and wrist. The fractures caused by osteoporosis can be either in the form of cracking (as in a hip fracture), or collapsing (as in a compression fracture of the vertebrae of the spine). Though the spine, hips and wrists are common areas of osteoporosis-related bone fractures, almost any skeletal bone area is susceptible.
The consequences of osteoporosis may impair a person for life. A hip fracture may impair the ability to walk and may cause permanent disability or even death despite hospitalization and major surgery. Spinal or vertebral fractures also have serious consequences, including loss of height, severe back pain, and deformity. Osteoporosis can cause a person to stoop forward and appear to have a hump on his or her spine. While osteoporosis occurs in men and pre-menopausal women, the problem is predominant among postmenopausal women, a group with high incidence of severe hormone deficiency.
Women have lighter bones than men, and they lose bone rapidly after menopause because their bodies are producing less estrogen, progesterone and testosterone, and they are not hormonally balanced. But men aren’t immune, especially if they drink heavily, smoke, have taken steroid drugs, or are deficient in testosterone.
Factors Contributing to the Loss of Bone Density and Strength
*Excess phosphorus intake through drinking too many soda’s. particularly colas. To balance this phosphorus, the body must draw calcium from bones.
*Magnesium deficiency. Magnesium is actually more important than calcium for bone growth and bone density. As many as 90 percent or more of us are deficient in magnesium.
*Steroid hormone deficiency. Being post menopausal has been correlated to a rapid reduction in bone mineral density (BMD).
*Glucocorticoid or thyroxine excess can lead to osteoporosis.
*Not eating foods rich in Calcium, Vitamin D and Phosphorous can cause bone loss. Calcium and/or vitamin D deficiency from malnutrition also increases the risk of osteoporosis.
*Some medicines can inhibit the body’s ability to absorb calcium. This may cause the bones to weaken. These medications include cortisone/corticosteroids, anticoagulants, high doses of thyroid supplements, chemotherapy, some antibiotics, and some anti-convulsive drugs .
*Other illnesses or diseases, such over-active thyroid, diabetes and rheumatoid arthritis. A disease such as anorexia nervosa or bulimia can cause changes in a person’s estrogen level and lead to osteoporosis.
*Smoking cigarettes, high intake of alcohol, high levels of tea or coffee consumption, low levels of physical activity (weight bearing exercise), and family history.
*Sedentary lifestyle. Exercise strengthens bones – inactivity encourages the body not to rebuild unused resources.
*Consuming too much dietary fat. Vegetarians are shown to have greater bone mass than meat eaters.
*Deficiency of vitamin K. This vitamin is the key to calcium balance in the body.
*A lack of trace minerals necessary for the transport and absorption of calcium.
*Fluorides which destroy the collagen, the glue which adds strength to the bones.
Exercise to Build Strong Bones
Exercise aerobically for 20 minutes a day at least three days a week. The best aerobic exercise for strong bones is one you will continue doing, because if you don’t do it for life, the bone-building benefits fade. Weight-bearing exercise such as walking or jogging has been proven to increase bone mineral density, and reduce the risk of falls by strengthening the major muscle groups in the legs and back. You may prefer running, biking, swimming or aerobic dance classes. Aim for quality, not quantity, when you exercise.
Walking in chest-deep water for about 30 minutes at least three times a week is a suggested remedy, especially if you’ve already had a fracture or two, since the water will help support your body weight and take stress off bones and joints.