| Osteoporosis, which means "porous bones," is a | | | | OSTEOPOROSIS?Osteoporosis is usually |
| condition of excessive skeletal fragility resulting in | | | | preventable. Females need to take steps to |
| weakened bones that break easily. A combination | | | | protect the health of their bones while they are |
| of genetic, dietary, hormonal, age-related, and | | | | young. Building strong bones at a young age will |
| lifestyle factors all contribute to this condition. | | | | lessen the effect of the natural bone loss that |
| Osteoporosis usually progresses painlessly until a | | | | begins to occur later in life.*Eat foods rich in |
| fracture occurs, which is usually in the hip, spine, | | | | calcium and vitamin D, such as low-fat milk, |
| or wrist.WHO IS AFFECTED?*Overall, | | | | yogurt, cheese, fish with edible bones like salmon |
| approximately eight million American women and | | | | and sardines, and dark green, leafy vegetables, |
| 2 million men have osteoporosis.*More women die | | | | like kale and broccoli.*Do aerobic exercises such |
| from complications following hip-fractures than | | | | as walking, jogging, hiking, and stair climbing. |
| from major female cancers.*Women are four | | | | Exercise builds bone and muscle strength and |
| times more likely than men to develop | | | | helps prevent bone loss and improves coordination |
| osteoporosis because of the loss of estrogen at | | | | to prevent falls. It also helps older people stay |
| menopause. (Estrogen blocks or slows down bone | | | | active and mobile. Always check with your doctor |
| loss.)*Over half of all women over the age of 65 | | | | before starting an exercise program.*If you are |
| have osteoporosis.*Even though osteoporosis is | | | | postmenopausal, consider estrogen |
| often thought of as a disease that only affects | | | | replacement.*Consider using calcium supplements, |
| older people, it can strike at any age.*One in two | | | | but discuss the choice of supplements with your |
| women over the age of 50 will suffer an | | | | doctor first.*Do not smoke.*Limit alcoholic |
| osteoporosis-related fracture.WHAT ARE THE | | | | beverages.FOODS THAT REDUCE THE RISK AND |
| RISK FACTORS FOR OSTEOPOROSIS?Factors | | | | DEVELOPMENT OF OSTEOPOROSIS:*Fruit - In |
| that can increase your chances of developing | | | | particular those high in Vitamin C, like blackberries, |
| osteoporosis include:*Being female*Having a small, | | | | strawberries, raspberries, blackcurrants, citrus |
| thin body frame*A family history of | | | | fruit, kiwi fruit, peaches, mango, cantaloupe melon, |
| osteoporosis*Being post-menopausal or of | | | | apples. Also dried fruit like figs, apricots, and |
| advanced age*Being Caucasian or Asian*Abnormal | | | | dates.*Vegetables - In particular dark green |
| absence of menstrual periods*Anorexia nervosa | | | | vegetables like spinach, kale, collard greens, |
| or bulimia*Low testosterone levels in men*Lack | | | | broccoli, cabbage, Brussels sprouts, Chinese |
| of calcium and vitamin D*Inactive | | | | cabbage, tomatoes, potatoes, onions, carrots, red |
| lifestyle*Cigarette smoking*Excessive use of | | | | bell peppers, sweet potatoes.*Dairy Foods - Low |
| alcohol and high salt, protein, and caffeine | | | | fat milk, yogurt and lower-fat cheese; or, calcium |
| intakeHOW DO YOU KNOW IF YOU HAVE | | | | fortified soymilk & yogurt.*Oily Fish - Rich |
| OSTEOPOROSIS?A family medical history and | | | | omega-3 essential fatty acids and high in Vitamin |
| bone mass measurements are part of a complete | | | | E, like salmon, mackerel, sardines, herring, tuna |
| assessment. Often a bone fracture is the first | | | | and trout.*Nuts and Seeds - Rich in omega-3 |
| sign of osteoporosis. Ask your doctor to help you | | | | essential fatty acids and high in Vitamin E. Unsalted |
| better understand your own risk and become | | | | nuts, like walnuts, brazil nuts and almonds, and |
| aware of prevention and treatment options.BONE | | | | seeds like sunflower and pumpkin seeds.*Pulses |
| DENSITY TESTSRoutine x-rays cannot detect | | | | and Grains - Including soybeans, wheat germ, |
| osteoporosis until it is quite advanced, but there | | | | lentils, chick peas (garbanzo beans), brown rice, |
| are other tests that can. There are several kinds | | | | whole wheat bread, bulgur wheat, calcium-fortified |
| of devices that estimate bone density and they | | | | breakfast cereals.*Vitamin D - Vitamin D is |
| require far less radiation than a chest | | | | essential in order to absorb calcium for foods. The |
| x-ray.Doctors consider a patient's medical history | | | | best source of Vitamin D is exposing the skin to |
| and risk factors in deciding who should have a | | | | sunlight. Other sources are fortified margarines |
| bone density test. Readings are compared to a | | | | and dairy products, fortified breakfast cereals and |
| standard for the patient's age, sex and body size. | | | | oily fish.Remember, osteoporosis is usually |
| Bone density tests are useful for confirming a | | | | preventable. Take steps to make changes in your |
| diagnosis of osteoporosis if a person has already | | | | diet and lifestyle to decrease your chances of |
| had a suspicious fracture.HOW CAN YOU | | | | being diagnosed with osteoporosis. |
| PROTECT YOURSELF FROM HAVING | | | | |