Osteoporosis is major issue for post-menopausal women

Imagine living in fear of a grandchild's hug, or a walk around the block. For some suffering from osteoporosis, this isn't a bad dream, it's reality. Osteoporosis, literally "porous bones," is a condition that can lead to permanent disability, loss of independence and even death.

According to the National Institute of Health, more than 28 million Americans suffer from osteoporosis and the disease leads to more than 1.5 million bone fractures per year. Women are 80 percent more likely to suffer from the disease than men. This is due to not only their smaller bone mass in general, but also from the change in hormone levels after menopause, whereas men's hormone levels remain more consistent throughout their lives.

Our bones are made up of a strong, fibrous protein called collagen that is hardened by calcium and other minerals. As we age, the calcium begins to leach out of our bones to be used elsewhere in our body where it's needed to clot blood, contract muscles, and transmit messages in our nervous system. In order to prevent the loss of calcium in our bones we need to be proactive about replacing it through diet and exercise.

Osteoporosis has been described as a geriatric disease with an adolescent onset. This is because we do most of our bone building in our childhood. That's why it's important for children to get enough calcium in their diet. Encouraging our kids to lead an active lifestyle is also important — weight bearing exercises such as walking and running help us build up bone density as well.

Our bones reach their peak around the age of 30, and then start a slow decline. Three to seven years after women go through menopause, the decline becomes more rapid due to the change in their hormone levels. Estrogen aids calcium absorption in the intestinal tract, which can then be carried in the blood stream to be used in the blood and soft tissues. If the lack if estrogen inhibits calcium absorption, then the mineral is simply passed through the digestive system with our waste.

Nearly half of all women over the age of 50 will be affected by osteoporosis. Though osteoporosis currently cannot be treated or cured, there are things we can do to prevent low bone density. Getting enough calcium in conjunction with vitamin D is a good start.

Women ages 19 to 50 should be getting about 1000 milligrams of calcium every day. Women over the age of 50 should be getting a little more — about 1,200 milligrams per day.

However, it's wise to talk to your physician for a more accurate dosage based on your medical history and lifestyle.

Getting at least 30 minutes of exercise five times a week will help prevent bone loss as well. Get outside and take a walk around the neighborhood or hop on the treadmill for half an hour. Adding a little weightlifting to your routine will increase the benefit. You'll be helping your bones by getting active, and helping your heart at the same time.

Avoid smoking and drinking alcoholic beverages. These two activities greatly increase your chance of developing osteoporosis because they work to inhibit your calcium absorption. Drinking large quantities of caffeinated beverages has also been linked to bone loss, but there have not been any conclusive studies as of yet.

If you feel you're at risk or think you might have osteoporosis, talk to your doctor. He or she might prescribe a bone densitometry (DEXA) test that can be done right here at Bonner General Hospital. And there are more medications and options available than ever before to prevent or slow bone deterioration. He or she can help you determine what kind of treatment is right for you.

Being proactive about the health of your bones can combat osteoporosis, so don't wait until you suffer a fracture before you do something about it. With the right attitude and a positive approach, you can help keep your bones healthy and strong.