|
|
Don't assume
you have strong bones. It may sound strange, but you can crack a bone in your
foot without dropping something heavy on it or hitting it against a hard
surface.
|
|
And if that happens, it could be a sign you have osteoporosis.
Researchers atOhio
State University
studied 21 cases where people suffered unexplained fractures.
"Each
foot fracture had been caused by normal weight bearing — some patients were
walkíng when they felt their bones break," says Rodney Tomczak, co-author
of the study.
And these were
not ¡ust older people. In fact the average age for men was 35, and for women,
54. Twenty of the 21 participants had at least early signs of osteoporosis,
although none was aware of it.
Such
unexplained fractures are often the first sign of in many people,
says Tomczak. He recommends having a bone density test if you suffer a fracture
for no apparent reason.
Beware if
you're a delicate woman. This is one time where extra weight may be a plus.
Having some meat on your bones may actually protect them, a large-scaleMinnesota study found.
Among the 8,000 women studied, lower-weight women had lower bone density and
twice the risk of hip, pelvis, and rib fractures of heavier women. This wasn't
true for breaks to arms, wrists, ankles, and other bones.
Of course,
you don't want to gain weight just to help your bones. But if you are thin,
it's a reminder you need to work even harder to keep them strong.
Don't count
on ethnic background for protection. White women 65 or older break twice as
many bones as black women. But one out of 10 black women over 50 has
osteoporosis, and another 30 percent have low bone density that puts them at
risk of developing the disease. Asian women tend to be even more at risk than
black and Hispanic women. Although certain racial groups are more likely to get
osteoporosis, no one should assume that race alone will protect their bones.
The bottom
line — as a woman, you will have a hard time avoiding this disease unless you
actively work to protect yourself throughout your life.
Watch out if
you're an older man. It's true that men start with larger, stronger bones that
weaken more slowly than women's. But after age 70, they are more likely than
women to get this brittle-bone disease. And men ín general get about a third of
the hip fractures associated with osteoporosis.
Think twice
about vitamin A. If you take supplements of vitamin A, or retinol, you may
raise your chances of getting a hip fracture by 40 percent. Your risk also goes
up when you eat foods fortified with this vitamin.
Fortunately,
there's a safe way to get the vitamin A your body needs and still protect your
bones. Beta carotene — found in red and yellow fruits and vegetables — converts
to vitamin A in your body, but doesn't seem to increase your risk of fractures.
So try to eat lots of carrots, sweet potatoes, apricots, and mangoes.
Be careful
if you exercise and take the pill. A surprising two-year study atPurdue University
suggests women who exercise and use oral contraceptives may be at greater risk
for bone fractures later in life than inactive women on the pill. So whats a
committed exerciser to do?
Well, first
of all, don't stop exercising. It's too important for overall health. The study
showed only the spine and hip were affected and, then, only if people didn't
get enough calcium. So this bone-building mineral seems to be the key.
"You
either need to get calcium through foods — and that could be dairy or fortified
foods, such as juices or cereals — or you need to supplement," advises
researcher Connie Weaver, a Purdue
professor of foods and nutrition.
Try to get1,000 milligrams (mg) of Calcium everyday if you're between the ages of 19 and 50. If you'reolder, you need 1,200 mga day. Also, if you take oral contraceptives, ask your
doctor to test your bone density just to be on the safe side.
A bone
density test is a good idea for anyone who thinks she may be at risk for
osteoporosis. And here are some steps you can take — in addition to diet and
exercise — to slow or stop bone Joss.
Stop
smoking, and drink alcohol in moderation, if at all. Both these habits have
been associated with osteoporosis.
Deal with
depression. Scientists are not sure exactly why, but depression seems to
increase your chances of osteoporosis. It could be related to too much of the
hormone cortisol or lack of attention to diet and exercise. If you are taking a
medication for depression, talk to your doctor about the
possibility that bone loss may be a side effect.
Ask your
doctor if hormone replacement therapy (HRT) will help your condition. HRT has
been the most commonly pre- scribed treatment for osteoporosis, but new
research shows greater health risks — breast cancer, heart disease, heart attacks,
strokes, and blood clots — than previously believed.
|
