HEALTH - How to reduce your risk of osteoporosis

Act now to protect yourself from this disease

 

Osteoporosis occurs when the bones lose their density and become fragile, weak and more prone to fracture. There are four key ways to protect your body from this disease:

• Get enough calcium – 1000mg per day is recommended for the average adult, including pregnant and breastfeeding women; 1300mg is advised for post-menopausal women and men over 70. 
• Have sufficient sun exposure to ensure you have adequate levels of vitamin D, or take a vitamin D supplement. 
• Do regular weight-bearing exercise. 
• Avoid smoking and an excessive intake of alcohol and caffeine (more than two standard alcoholic drinks per day; more than three caffeinated drinks a day).

However, some lifestyle factors that increase your risk of osteoporosis, such as the long-term use of steroid medication, aren’t always possible to avoid.

The age to get your bone density tested depends on a few factors. If you’re already at risk of osteoporosis or have sustained a minimal trauma fracture (a broken bone as a result of a relatively trivial mishap), a bone density check might be necessary now. 

People who’ve had early menopause (before 45) or have conditions such as thyroid disease, rheumatoid arthritis, parathyroid disease,Crohn’s disease, ulcerative colitis, coeliac disease, chronic liver or kidney disease, or who are underweight, have a family history of osteoporosis or have adverse lifestyle factors should talk to a GP about testing.

While the drop in oestrogen levels that occurs with menopause can result in accelerated bone loss – many women lose as much as 10 per cent of their total bone mass in the first five years following the climacteric – bone density isn’t something that’s routinely measured in all post-menopausal women. However, your GP may propose a test if it seems appropriate for your risk factors. If you have concerns you can always request one. 

Medicare gives a rebate for bone mineral density testing to those who are eligible. Discuss with your doctor whether you might qualify for the rebate and whether you still wish to proceed regardless.

Of course, the best way to protect your body from the risk of osteoporosis is to have built-up good peak bone mass by the time you reach your 20s. For this reason, it’s vital to ensure that our kids and teens consume adequate dietary calcium. Kids between one and three are advised to have 500mg per day; between four and eight, they need 700mg; between 9 and 11, they need 1000mg; and between 12 and 18, they need 1300mg per day. 

Source: http://www.bodyandsoul.com.au/