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What's the best prescription for healthy bones? Exercise, a good diet and the avoidance of excessive alcohol, caffeine and tobacco. The sooner you start the better. Adequate calcium intake is essential for adolescents, whose rapid bone development demands appropriate nutrients. But women of any age benefit from bone-healthy living. Premenopausal women should strive to ingest 1,200 mg of calcium daily, while postmenopausal women should target 1,500 mg a day. This is equal to about two cups of tofu or three cups of plain low- or non-fat yogurt. Look for vegetables like broccoli and spinach that have high calcium levels, as well as calcium-enriched food products like Citrus Hill Orange Juice and Wonder Bread. Taking calcium supplements works, but it's best to ingest calcium from foods and vegetables because they provide secondary nutrients that enhance calcium's efficacy. By the time a person hits her mid-30s, some bone loss has occurred, regardless of preventive measures taken. But this decrease is nearly imperceptible for people with healthy skeletal systems. It's only folklore that tells us shrinking and bone-loss injuries are endemic to old age. As with breast cancer, new research is dispelling the old myths. "Major breakthroughs are starting to happen," says Mundy. "The women's movement has helped focus attention on major women's health threats like osteoporosis." Pharmaceutical firms are channeling increasing funds into osteoporosis research, and many doctors predict the affliction will be curable within the next two decades. Today, the most effective substance available to fight osteoporosis is estrogen, a female hormone prescribed to deter bone loss. But it's not without complications. About half the women who start taking it soon stop, complaining of side effects like increased menstrual bleeding, mood swings, PMS and weight gain. And doctors won't give it to women with a family history of blood clots and certain cancers. There are new drugs to fight osteoporosis coming down the pipeline. Raloxifene, for one, promises to deter bone loss without the side effects of estrogen. The drug is being tested now. Other techniques are being devised as well. Researchers are studying ways to stimulate skeletal tissue growth with bone morphogenetic proteins (BMPs). Experiments with BMPs to repair bone fractures are taking place now, and the next step involves trying to rebuild bone mass. |
Researchers also have discovered biomarkers in the blood and urine that can indicate bone loss. This means doctors can learn if a treatment is working years before X-rays are able to tell them. Most promising, genetic researchers have discovered a gene that may be responsible for developing bone mass. And subtle variations in the gene may indicate if someone is predisposed to osteoporosis. In coming years breakthroughs and increased education should put a big dent in the number of osteoporosis cases. By the time babyboomers roll into their golden years, this bone-thinning malady may be a worry of the past. Petite Asians who either smoke, have a family history of osteoporosis or no longer menstruate should get a bone mineral density test. It costs about $250. It's a painless, non-invasive, low-level X-ray procedure that takes less than 30 minutes. If a 40-year-old with slight bone loss monitors her condition and follows a doctor's guidelines, osteoporosis may be prevented by the time she hits 65, says Kathy Lozano, coordinator of the UCLA Osteoporosis Center. It's never too late to prevent further bone loss. For information call the National Osteoporosis Foundation (202) 223-2226. 1. Get adequate calcium. Before reaching menopause you need 1,200 mg per day. After menopause you require 1,500 mg per day. Use supplements if your diet lacks the necessary levels, and take it in 500 mg doses to ensure good absorption. To enhance absorption, take the supplement with a multivitamin containing 400 IU of vitamin D. Vitamin D, normally found in fortified milk, is essential to calcium absorption. Switch brands if the supplements cause gas or bloating. If you've had kidney stones, consult your doctor before using supplements. 2. Exercise regularly. The best bone exercises include walking, jogging, stair climbing and weight training. While swimming is good exercise, it's not a bone builder. 3. Stop smoking. 4. Limit caffeine to the equivalent of two to three cups of coffee a day. 5. Get a bone mineral density test. Especially if you fall into the high risk group. This category includes women experiencing an early menopause or amenorrhea (absence of menstruation) who have taken medication like steroids for asthma and arthritis, thyroid drugs and epilepsy remedies. All these may promote calcium loss. |