Take care of you bones now — Women of all ages need to keep their bones strong

Many women start to worry about osteoporosis only after they reach menopause. While the attention they give this condition at that point in their lives is certainly merited, it might also be too late.

Osteoporosis is a condition that weakens bones and makes them vulnerable to breakage. However, because the condition has no symptoms, you may not know you are at risk until you actually break a bone.

To prevent osteoporosis, women of all ages need to keep their bones strong by maintaining an adequate level of nutrition and participating in weight-bearing exercise. Post-menopausal women are at greater risk because the rate of bone loss speeds up as estrogen levels fall.

The bones most likely to be affected by osteoporosis include the hip, wrist, and spine. Osteoporosis of the spine can lead to such things as sloping shoulders, back pain, and a protruding abdomen.

The risk factors for osteoporosis:

Menopause before age 48
Surgery to remove ovaries before menopause
Not enough calcium
Not enough exercise
Smoking
Family history of osteoporosis
Alcohol abuse
Thin body and small bone frame
Fair skin (Caucasian or Asian)
Hyperthyroidism
Long-term use of oral steroids

The best way to screen for bone loss is through a bone density scan, also known as a DEXA test. A DEXA test is most often performed on the lower spine and hips; it cannot predict fractures, but, by measuring bone density, it can identify levels of risk.

When it comes to preventive measures for women with osteoporosis, Dr. Stephanie L. Nicholas, MD, of Magee-Womens Hospital of UPMC and the Magee Womancare Center in the South Hills, recommends not just one, but two DEXA scans, spread out over a couple of years. All post-menopausal women have some loss of bone density, but not all women are affected to the same extent. By looking at the results of both DEXA scans, the physician can better measure the decline or see if the situation has stabilized.

“When a woman can see the results over time, when she can see what is happening to her, that motivates her to make a change in her life and to follow measures designed to halt that loss, such as eating foods rich in calcium and doing weight-bearing exercise such as walking,” says Dr. Nicholas.

Get enough calcium:

Drink fat-free or low-fat milk with meals.
Add fat-free or low-fat milk instead of water to oatmeal and hot cereals.
Use fat-free or low-fat milk when making cream soups.
Have fat-free or low-fat yogurt as a snack.

For more tips on how to get enough calcium in your diet, visit the Focus on Women section of our website.

The essentials — Prevent osteoporosis

Getting calcium and vitamin D either through food or calcium supplements
Eating a healthy diet — lean meat, fish, green leafy vegetables, and oranges. Try to include at least 1,000 mg of calcium per day.
Doing weight-bearing exercises
Not smoking
Drinking alcohol in moderation
Improving safety in your home
Taking medicine designed to prevent or treat bone loss

Source: U.S. Department of Agriculture (www.Mypyramid.gov)