OSTEOPOROSIS – which comes from the two Greek words, ostoun meaning “bone” and poros meaning “pore” – is a silent killer. Unknowingly, many people do not know they have osteoporosis until they have a fracture, sometimes due to just a slight fall.
“One out of every three Filipino women, as well as one in five Pinoy men, is likely to suffer from osteoporosis,” wrote Mabelle Aban in an article which appeared in Medical Observer. “These are higher than the number of people succumbing to cancer of the breast or prostate – and should be given the attention they deserve.”
A survey carried out by the Philippine Orthopedic Center showed that 62.9 percent of the patients aged 50 and over who had been admitted for fractures were affected by osteoporosis. Sixty three percent of these fractures were at the hip.
“These figures suggest that osteoporosis is indeed a serious problem in the country,” said the Osteoporosis Society of the Philippines, Inc. (OSPFI), which was created in 1997 to disseminate information about osteoporosis to the public. “With a growing population of elderly Filipinos, the increase in osteoporosis-related fractures will translate into a potentially huge health and social problem in the near future.”
The U.S. National Osteoporosis Foundation defines osteoporosis as “a disease characterized by low bone mass and structural deterioration of bone tissue, leading to bone fragility and an increased susceptibility to fractures, especially of the hip, spine and wrist, although any bone can be affected.”
The weakening of bones can be taking place very quietly for years, even decades. In his book, Preventing Osteoporosis, Dr. Kenneth Cooper refers to osteoporosis as the “silent destroyer.”
“Most people reach their peak bone mass in the spine between the ages of 25 and 30 and reach their peak bone mass in the long bones – such as the hip – from age 35 to 40,” says Cooper. “After we pass this peak bone mass age, and especially after about age 45, all the bones in the body begin to lose density.”
Osteoporosis causes bones to be weak and brittle. Bones can become so brittle that even lifting shopping bags or a cough can cause a fracture. Women have a higher risk of osteoporosis than men. To begin with, women have a lower bone mass than men. After menopause, a woman’s estrogen levels drop sharply, accelerating bone loss.
However, osteoporosis should not be thought of as a woman’s condition. Men can suffer from the condition and those who have low levels of the male hormone testosterone have a higher risk of osteoporosis.
Other risk factors include previous fractures through normal falls (not involving violent force such as in car accidents), early menopause (before 45 years of age), family history of osteoporosis, small and slender body frame, certain illness such as rheumatoid arthritis or hyperactive thyroid, and medication such as steroids (oral or injected).
Because official diagnosis of osteoporosis often comes too late – after a fracture – the strategy is to start fighting bone less early and to never let up. As Dr. Manju Chandran, director of the Osteoporosis and Bone Metabolism Unit (Department of Endocrinology) at the Singapore General Hospital, puts it: “Even if you already reach your peak bone mass, you should still aim to reduce bone loss and encourage new bone growth. It is only when bone loss is greater than new bone growth that osteoporosis sets in.”
To think of, you have many weapons in your arsenal:
1.Get enough calcium and vitamin D. Calcium is required to support bone growth, bone healing, and maintain bone strength and is one aspect of treatment for osteoporosis. For adults between ages of 19 and 50, a daily intake of 1,000 mg of calcium is recommended. Those who are 65 and older should eat at least 700mg of calcium a day. Good sources of calcium include milk, cheese, certain vegetable greens and calcium-fortified food such as juices, cereals and breads.
Several studies have shown that a high intake of vitamin D reduces fractures in the elderly. The Women’s Health Initiative found that though calcium plus vitamin D did increase bone density by one percent. Those who are above 50 years of age should aim to have an intake of between 400 and 800 IU of vitamin D daily. Apart from getting vitamin D from our food, another good source is sunlight.
2.Eat a balanced diet. Eating a balanced diet ensures you get enough phosphorus and other minerals, like magnesium, vitamin K, vitamin B6 and vitamin B12 that are also essential for healthy bones.
Everydiet.org recommends: “The best source of all the nutrients you need is in a sensible balanced diet with plenty of fruit, vegetables, beans, yogurt, bread and potatoes, plus smaller amounts of very lean meat, low-fat cheese and oily fish (especially sardines), plus at least 250 ml of low-fat milk per day.”
3.Limit your alcohol intake. The WebMD.com gives this information: “Regular consumption of 2 to 3 ounces of alcohol every day increases the risk ofosteoporosis. It interferes with the absorption and use of calcium and vitamin D and other bone nutrients.”
The Cleveland Clinic in Ohio has noted that osteoporosis has been estimated to affect between 30 and 50 percent of alcoholics, and that chronic abuse of alcohol has been associated with decreased density in the bones in the neck and around the spine. In addition to the effects of the alcohol itself, “other nutritional deficiencies associated with chronic alcohol abuse” also play a factor in decreasing bone mass among those who are dependent upon alcohol, the clinic’s website indicates.
“Drink only in moderation – no more than one or two drinks per day for men, and more than one drink per day for women,” suggests Cooper.
4.Moderate your intake of caffeine. Caffeine, found in coffee and tea, appears to decrease calcium absorption by a small amount. Drinking more than three cups of coffee every day may be harmful to bone health. If you enjoy drinking coffee and tea, you can help to make up for any calcium loss by getting enough calcium to meet your body’s needs.
Also keep in mind that caffeine is often added to soft drinks. Some studies suggest that colas, but not other soft drinks, are associated with bone loss. The carbonation in soft drinks does not cause any harm to bone. The caffeine and phosphorous commonly found in colas may contribute to bone loss.
5.Cut down on salty food. Eating foods that have a lot of salt causes your body to lose calcium and can lead to bone loss. “The more sodium in your diet, the more sodium you excrete – and the more sodium you excrete, the more calcium you excrete,” explains Dr. Morris Notelovitz, author of Stand Tall! The Informed Woman’s Guide to Preventing Osteoporosis. “What probably happens is that as calcium is being excreted in the urine, the blood levels of calcium drop, causing the release of parathyroid hormone, which breaks down bone to restore calcium levels.”
Try to limit the amount of processed foods, canned foods and salt added to the foods you eat each day. To learn if a food is high in sodium, look at the nutrition facts label. If