and Bone Health A Guide to Better Understanding and Well-Being This educational information is proudly provided by
Aging The fact is, everyone experiences slow loss of bone strength and bone density throughout his or her life, beginning around the age of 25 and progressing as we get older. If left unchecked, this process, known as osteoporosis, can cause bones to become weak and brittle so much so that a fall or even mild stresses like bending over or coughing can cause a fracture. At present, an estimated 10 million Americans 80 percent of them female already have this disease, and another 34 million have significantly reduced bone mass. To make matters worse, many of those with the problem are unaware that their bone health is in jeopardy. Estimates are that four times as many men and nearly three times as many women have osteoporosis than are reported. Fortunately, there are many steps we can take, at any age, to maintain optimum bone health. What is Osteoporosis? Osteoporosis is a disease that thins and weakens bone tissue, leaving the bones less dense and more prone to fracture. It is important to note that bone is living tissue. To keep bones strong, the body is constantly breaking down old bone and replacing it with new tissue. As you age, more bone is lost than is replaced, making bones thinner and more vulnerable. Although there is no cure for osteoporosis, it is both preventable and highly treatable. 2
Who is Affected? One of the widely accepted and most dangerous myths about this common condition is that only women need to be concerned. The truth is that while far more women are affected, osteoporosis affects members of both sexes, and people of all races and backgrounds. What are the Risk Factors? Factors for developing osteoporosis include: Aging (Risk increases after age 50) Low calcium intake A family history of the disease Physical inactivity A thin, small-boned frame Prolonged use of certain medicines Having had an early menopause Smoking and/or excessive alcohol use It s never too late to change The Surgeon General s Office has predicted that unless the nation s diet and lifestyle choices change significantly, half of all Americans age 50 and over will have weak bones by the year 2020. 3
Reducing the Risk Building strong bones early in life is the best way to guard against osteoporosis. However, osteoporosis can be slowed or even prevented well into the later years by maintaining a healthy diet and lifestyle. That means: Eat foods rich in calcium, the basic building block for bones. These include milk and dairy products such as low-fat cheese or yogurt, sardines and other canned fish, beans, peas and dark leafy green vegetables. Get enough Vitamin D, which improves the body s ability to use calcium effectively. Being out in the sun for 20 minutes each day provides most people with enough Vitamin D. Eggs, fatty fish and fortified milk and cereal are also rich in Vitamin D. Consult your doctor to determine if you should take calcium supplements. Women should ask about hormone replacement therapy and other pharmaceutical treatment options. Participate in regular weight-bearing exercise such as walking, jogging or bicycling. Again, consult your physician before beginning any type of exercise program. Quit smoking and if you drink alcohol, drink only in moderation. Are You Losing Bone? Bone Mineral Density (BMD) measurement is the only way to determine the presence of osteoporosis. A painless, non-invasive scan can measure bone mass, detect osteoporosis, determine rate of bone loss and predict the risk of fracture. Ask your doctor about this test if you are at risk for the disease. 4
Treating Osteoporosis Along with lifestyle and dietary changes, there are several medication options which can slow bone loss or, in some cases, rebuild bone. If you have bone loss, talk to your doctor to determine if any of these treatments are right for you. Arthritis: Another Common Bone Enemy Arthritis is one of the most prevalent diseases in the nation, affecting 50 million adults and approximately half of all people over age 65. Many people confuse osteoporosis with certain forms of arthritis. However, while they have similarities, they are not the same. Arthritis is a general term for conditions that affect the joints and surrounding tissue in any part of the body. The two most common types are: Osteoarthritis (OA), a degenerative disease that often involves the hips, back, neck or other joints. It is most common in seniors and usually results when joints are injured in accidents or by repeated overuse in a person s job or sporting activity. Carrying too much body weight can also be a cause of OA. Typical symptoms can range from stiffness and mild intermittent pain, to severe joint pain. Rheumatoid Arthritis (RA), an autoimmune disease that causes the body to release enzymes that destroy the linings of the joints. This produces pain, swelling, stiffness and reduced movement and function. It typically affects the hands, wrists, elbows, shoulders, knees, feet and ankles. Often, people with the disease may also experience fever, fatigue, weight loss, anemia and eye inflammation. 5
Treating Arthritis Osteoarthritis cannot be cured except by surgery to replace joints. Rest, proper diet and effective weight control will lessen the severity of its symptoms and help control pain. Certain medications may also help in pain management. NSAIDs (non-steroidal anti-inflammatory drugs) such as ibuprofen and naxaproxen work to reduce swelling without the use of cortisone or other steroids. COX-2 inhibitors are newer drugs that work like NSAIDs, but may cause fewer side effects. Drug treatments for rheumatoid arthritis are also designed to reduce pain and swelling, slow down or stop joint damage, increase functionality and improve a person s sense of well-being. DMARDs (disease-modifying anti-rheumatic drugs) are the principal medications used to slow the progress of the disease. Corticosteroids are used to relieve swelling and inflammation. Biologic response modifiers provide a useful alternative for many of those who are not helped by other medication treatments. Exercise as Treatment Along with medication, proper diet and weight control, regular exercise is a major factor in managing arthritis symptoms. Three types of exercises are best: Range of motion exercises like stretching, yoga and dancing help the joints stay flexible and relieve stiffness. Moderate weight training builds muscle to help stabilize and protect joints. Endurance exercises such as walking and bicycling improve cardiovascular fitness, help control weight and boost overall function. 6
Get on the Right Track to Good Bone Health It is never too early or too late to start a program of good bone health. Even if you are among those already coping with bone disease, you can enjoy a rewarding lifestyle by educating yourself about the disease, learning self-care skills and developing a positive approach to your particular problem. Working actively with your health care providers, a well-rounded plan can help you minimize pain, limit or arrest the progress of many bone diseases and gain a renewed sense of control over your life at any age. Know the risk Osteoporosis affects men and women of all races. However, white and Asian women especially those who are past menopause are at highest risk. 7
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