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Osteoporosis
Introduction:

Osteoporosis, which means "porous bone," is a disease in which the bones gradually become weak and brittle. The condition often results in broken bones, or fractures -especially of the hip, wrist, and spine -- even from simple activities like lifting a chair or bending over. According to the National Institutes of Health (NIH), about 34 million Americans have osteoporosis. Another 18 million have low bone mass and are at an increased risk for the disease. Osteoporosis is common among the elderly, but the disease can strike at any age. Although it is more common in older women, men can also have osteoporosis. One of every 2 women and 1 in every 4 men older than 50 years of age will have an osteoporosis related fracture in their lifetime. Osteoporosis is a potentially crippling disease. Estimates from the NIH indicate that osteoporosis is responsible for about 2 million fractures annually. Fortunately, most Americans can avoid osteoporosis altogether by eating a well balanced diet, exercising regularly, and living a healthy lifestyle. That's important for young people, too, because you accumulate about 85% - 90% of your bone mass by age 18 or 20.
Signs and Symptoms:

Osteoporosis is sometimes considered a "silent disease" because bone loss occurs without symptoms. In fact, many people don't know they have the disease until they break a bone. Osteoporosis can also cause a vertebra (one of the 33 bony segments that form the spine) to collapse. Signs of a collapsed vertebra include:

Back pain Loss of height Kyphosis -- curvature of the spine that causes a humplike deformity

What Causes It?:

Your bone strength and density is partly due to how much calcium and other minerals they contain. Your body is constantly making new bone and breaking down (reabsorbing) old bone. When you are young, this process happens quickly. You make more bone than you lose, so you build bone mass. After your mid 30s, your body continues to make new bone, but more slowly, causing you to lose more bone than you make. The amount of bone you have in your 30s helps determine your risk of developing osteoporosis later. For women, bone loss increases significantly at menopause, when estrogen levels drop. Other than age and menopause, causes of osteoporosis can include:

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Long term use of certain medications, particularly corticosteroids and thyroid medications (see "Warnings and Precautions" section) Cushing syndrome (when the adrenal glands produce too much of a hormone called cortisol) Kidney failure Diseases of the thyroid or adrenal glands Not getting enough calcium, vitamin D, vitamin A, vitamin K, and magnesium (however, high intake of vitamin A may actually increase the risk of osteoporosis) Anorexia nervosa Alcoholism Rheumatoid arthritis

Risk Factors:

Being female Having low estrogen levels (including after menopause) Being older -- after age 75, the risk is the same for men and women Being of European, Hispanic, or Asian ancestry Living a sedentary lifestyle Being very thin Family history of osteoporosis -- genetic determinants are responsible for up to 85% of the variation in peak bone mass, and may also determine bone turnover and fracture risk Late onset of menstruation or early menopause Smoking cigarettes, drinking too much caffeine, or drinking alcohol regularly Diet low in calcium or high in sodium Long term use of certain medications, including corticosteroids, diuretics, aromatase inhibitors, and thyroid medications

Preventive Care:

Osteoporosis can be prevented. Because your body builds bone mass until you are in your 30s, prevention should start early. Making sure you get enough calcium and vitamin D (required for your body to use calcium) is essential. Weight bearing exercise, such as walking or lifting weights, as well as other exercises, including tai chi, can also help stave off the disease. Research has shown that exercise early in life boosts bone mass, while exercise later in life helps to maintain it. Exercise also increases strength, coordination, and balance. Experts recommend 1/2 hour of weight bearing exercise daily. These are important tools to help prevent falls that cause fractures, especially in the elderly. Other techniques for prevention include: We Promote Four Pillars of Health Good Nutrition, Regular Exercise, Adequate Rest, Positive Attitude http://facebook.com/stay.healthy.info stayhealthy.info@gmail.com

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Quitting smoking. Limiting caffeine to about three cups of coffee a day. For women, hormone replacement therapy (note that hormone replacement therapy has significant side effects, including increased risk of breast cancer, blood clots, and heart disease).

What to Expect at Your Provider's Office:

If your doctor believes you are at risk for osteoporosis, he/she will order a bone mineral density test (BMD) to determine your bone mass. Several tests can measure bone density, and they are all painless, noninvasive, and safe. Some tests measure bone density in the spine, wrist, and hip (the most common sites of fractures due to osteoporosis), while others measure bone in the heel or hand. The National Osteoporosis Foundation recommends a BMD for women who are not taking estrogen and:

Use any medications that put you at risk for osteoporosis Had an early menopause Have a family history of osteoporosis, kidney disease, liver disease, or type 1 diabetes Are over 50, postmenopausal, with at least one risk factor for osteoporosis Are over 65 and have never had a BMD

Treatment Options:

For those who are at risk for osteoporosis or already have the disease, current treatments are designed to boost bone mass and prevent (further) bone loss. While calcium by itself doesn't cure or prevent osteoporosis, getting enough calcium is an essential part of any prevention or treatment program. Making lifestyle choices, such as eating a diet rich in fruits and vegetables and doing weight bearing exercises can also enhance bone strength.
Lifestyle

Diet Studies suggest that diets rich in the following foods and nutrients may help prevent bone loss in both men and women:

Calcium -- Low fat milk, cheese, and broccoli are rich in calcium. Orange juice and cereals often are fortified with calcium Magnesium -- Avocado, banana, cantaloupe, honeydew, lima beans, low fat milk, nectarine, orange juice, potato, spinach Potassium -- Whole grains, nuts, spinach, oatmeal, potato, peanut butter We Promote Four Pillars of Health Good Nutrition, Regular Exercise, Adequate Rest, Positive Attitude http://facebook.com/stay.healthy.info stayhealthy.info@gmail.com

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Vitamin D -- The body makes vitamin D after exposure to sunlight. It is also found in fatty fish , fortified cereals, and milk Vitamin K -- Leafy greens, cauliflower Fruits Vegetables

Exercise Exercise can help prevent bone loss. Although it is best to begin exercising when you are young (to help build bone), it's never too late to get the benefit. Weight bearing exercise (walking, weight lifting) stimulates bones to produce more cells, slowing bone loss. Exercise also improves balance, flexibility, strength, and coordination -thereby reducing falls and broken bones associated with osteoporosis. Nutrition and Supplements Eating fruits and vegetables and consuming adequate amounts of calcium and vitamin D are crucial in the prevention and treatment of osteoporosis. Keeping bones healthy throughout life depends on getting enough of specific vitamins and minerals, including phosphorous, magnesium, boron, manganese, copper, zinc, folate, and vitamins B12, B6, C, and K. Avoiding sodium, alcohol, and caffeine will also enhance bone health. Calcium -- Calcium helps the body build bone. Recommended intakes of calcium are as follows (note that you generally get from 500 - 700 mg of calcium in your diet):

Children: 800 - 1,200 mg/day Adolescent girls: 1,200 - 1,500 mg/day Premenopausal women (19 - 50 years old): 1,000 mg/day Older adults (51 - 70 years old): 1,200 - 1,500 mg/day

The recommended intake for older women is 1,500 mg/day, except for those on estrogen, who need only 1,000 mg/day. Good dietary sources of calcium include:

Low fat dairy products (such as milk, yogurt, and cheese) Dark green, leafy vegetables (such as broccoli, collard greens, and spinach) Salmon Tofu Almonds

If you do not get enough calcium from food alone, you may want to take a calcium supplement. There are several different kinds available. Ask your doctor which one is right for you: We Promote Four Pillars of Health Good Nutrition, Regular Exercise, Adequate Rest, Positive Attitude http://facebook.com/stay.healthy.info stayhealthy.info@gmail.com

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Calcium citrate (Citrical, Solgar) -- Most easily absorbed; costs more Calcium carbonate (Tums, Caltrate, Rolaids) -- least expensive; must be taken with meals or a glass of orange (acidic) juice; may cause gas or constipation Calcium phosphate (Posture) -- Easily absorbed, does not cause stomach upset; more expensive than calcium carbonate

Calcium supplements should be taken in divided doses during the day, because your body can only absorb 500 mg of calcium at a time. Work with your doctor to make sure you get enough, but not too much, calcium. Vitamin D -- In order to absorb enough calcium, your body also needs vitamin D. The National Osteoporosis Foundation recommends the following:

Adults under age 50: 400 - 800 IU/day; older adults (51 - 70 years old): up to 2,000 IU/day

Vitamin K (150 - 500 mcg) -- Vitamin K, which the body makes in the intestine, helps bind calcium into bone. A recent study suggests that at menopause, vitamin K may start to lose its ability to bind calcium, so that even women with normal levels of vitamin K may not have enough to maintain bone health. Eating 3 servings of low fat dairy or dark, leafy greens per day can help. Talk to your doctor about whether you need a supplement, especially if you take blood thinning medications (diuretics). Soy isoflavones -- Isoflavones are phytoestrogens, plant chemicals that have some of the same effects as estrogen. Because estrogen helps protect against osteoporosis, researchers theorize that isoflavones may also help stop bone loss. Studies are conflicting, however. The best source of soy isoflavones is through your diet (tofu, soy milk, soybeans); when isoflavones are eaten in foods, they don't appear to have the same negative effects that supplemental estrogen does. If you have a history of hormone related cancer, talk to your doctor before taking soy. Soy contains phytic acid, which may block the aborption of calcium and other critical minerals. Ipriflavone (600 mg per day) -- Ipriflavone, a synthetic isoflavone derived from natural isoflavones found in soy, red clover, and other food sources, may also help prevent and treat osteoporosis. Most studies -- though not all -- indicate that ipriflavone, when combined with calcium, can slow bone loss and help prevent fractures of the vertebrae (spine) in postmenopausal women. Talk to your doctor before taking ipriflavone. Omega-3 fatty acids, such as those found in fish oil (4 g per day) -- A few studies have shown that supplements containing essential fatty acids, such as those found in fish oil, can help maintain or possibly increase bone mass. Essential fatty acids appear to increase the amount of calcium your body absorbs, diminish the amount of calcium lost in urine, improve bone strength, and enhance bone growth. Foods rich in We Promote Four Pillars of Health Good Nutrition, Regular Exercise, Adequate Rest, Positive Attitude http://facebook.com/stay.healthy.info stayhealthy.info@gmail.com

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essential fatty acids (including coldwater fish, such as salmon) can help raise the amount of essential fatty acids in your diet. People who are taking blood thinning medication (anticoagulants) should not take fish oil supplements without talking to their doctor first. Preliminary studies also suggest that the following nutrients may help prevent or treat osteoporosis:

Carotenoids -- studies show that carotenoids protect bone mineral density in older men and women Zinc -- stimulates bone formation and inhibits bone loss in animals. Vitamin C -- may limit bone loss in early years of menopause. Studies show mixed results. Melatonin -- melatonin is involved in bone growth. Since levels of melatonin drop as you age, it's possible that melatonin may contribute to the development of osteoporosis, but further studies are needed. People who take antidepressants or psychiatric medications should not take melatonin without a doctor's supervision.

Extract from http://www.umm.edu/altmed/articles/osteoporosis-000120.htm Read more: http://www.umm.edu/altmed/articles/osteoporosis000120.htm#ixzz20gsh5eVT

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