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Osteoporosis is a disease characterized by low bone mass and structural deterioration of bone tissue causing increased susceptibility to fractures especially in the hip, spine and wrist. It is a major health threat to 55% of adults 50 years of age and older.
It is very important that individuals know their Family Health History. It is thought that 75% of bone mass is genetic. (www.MIgeneticsconnection.org)
The other 25% is determined by environmental factors as diet and physical activity. Even though bone mass may be mostly genetically determined, osteoporosis is preventable. Called "a childhood disease with adult onset", osteoporosis can start with unhealthy lifestyle habits as a child which increase the risk of the disease as an adult.
Building strong bones as a child and adolescent, and maintaining healthy bones in adulthood are the best defenses against developing osteoporosis. A healthy lifestyle is critical to keeping bones healthy. The following 5 steps all together can optimize bone health and prevent osteoporosis:
1. A diet rich in calcium and vitamin D
2. Weight-bearing and resistant-training exercises
(* walking, dancing, jogging, stair-climbing, racquet sports and hiking)
3. A healthy lifestyle with no smoking or excessive alcohol intake.
4. Talk to your doctor about bone health, risks and family history.
5. When appropriate, have a bone density test and take medications.
Calcium is a mineral needed by the body for healthy bones, teeth, and proper function of the heart, muscles, and nerves. The body cannot produce calcium. Food sources: dairy products: low-fat, non-fat milk, cheese, yogurt; sardines; salmon; green leafy vegetables: raw bok choy (Chinese cabbage), broccoli, collards, kale, turnip greens; Brussels sprouts; dried figs; sweet potato; dried roasted almonds, sesame and sunflower seeds; black turtle, great northern, soy, pinto, navy and kidney beans; chickpeas; raisins and calcium fortified cereals, breads, orange juice, soy beverages, and tofu products.
Vitamin D is needed for the body to absorb calcium. The two sources of vitamin D are direct sunlight and diet.
Food sources: fortified milk, cereals and breads, egg yolks, salt-water fish, and liver.
If Your Bones Could Talk, they would say
"PREVENTION is the best medicine -
start as a child and create a life-long picture
of healthy bones."
References:
National Osteoporosis Foundation @ www.nof.org/
National Institutes of Health - Recommended daily intake of calcium & vitamin D
www.niams.nih.gov/Health_Info/Bone/Bone_Health/Nutrition/default.asp
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Tracing illnesses suffered by parents, grandparents
and other blood relatives can help predict your risks
so you can take action early
to keep you and your family healthy.
Create a personalized family history
@
My Family History Portrait
www.familyhistory.hhs.gov/
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Creating a HEALTHY LIFESTYLE?
Move More
Eat Better
Don't Use Tobacco Products
doesn't have to mean drastic changes! In fact,
drastic changes almost always lead to failure.
Making small changes in how you live
each day can lead to big rewards, so figure out
what you can do to BUILD & MAINTAIN HEALTHY BONES.
National Nutrition Month - March 2008
The American Dietetic Association designed this campaign to focus on the importance of making informed food choices and developing healthy eating and physical activity habits.
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