Bone up on bone health

Posted by Sonya Procenko

Did you know November is Osteoporosis Month in Canada? Actually, a lot of Canadian women I know don't know much about osteoporosis.

In fact, osteoporosis affects more than 1.4 Canadians, including one in four women and at least one in eight men over the age of 50. Although the disease can strike at any age, resulting in loss of independence, low self-esteem and reduced or lost mobility.

Osteoporosis Canada offers the following tips to reduce the risk for developing osteoporosis:

1. Start early
Peak bone mass is reached at age 16 in girls and age 20 in boys, making it important to build strong bones during childhood and adolescence.

2. Maintain a healthy body mass index (BMI)
A BMI of 20 to 25 is considered healthy. A score below 20, considered underweight, increases the risk of bone mineral loss, leading to a greater risk of fractures and chance of developing osteoporosis.

3. Ensure dietary calcium levels
Consuming foods such as milk, cheese, canned salmon or calcium-fortified beverages helps meet daily calcium requirements. Failing to meet these needs causes the body to rely on the calcium stored in bones, which in turn causes bones to weaken and break.

4. Take Vitamin D
Vitamin D increases calcium absorption by as much as 30 to 80 percent. Sources of Vitamin D include sun exposure, milk, eggs and fish. In Canada, most adults need to take a supplement.

5. Be physically active
Physical activity including resistance training and “weight-bearing” exercises, such as walking, running or dancing, can help build bone and reduce the incidence of osteoporosis-related fractures. Exercise that improves posture and balance can help prevent falls and reduce fractures.

6. Limit alcohol and caffeine
Excessive alcohol and caffeine consumption decreases bone mineral density.

7. Stop smoking
Smoking weakens bones by decreasing bone mineral density. The risk of osteoporosis associated with smoking increases with age.

8. Know your family history
A family history of osteoporosis, especially of a hip fracture, increases the risk of developing the disease and breaking a bone.

9. Talk to your doctor
If you have multiple osteoporosis risk factors, you should talk to your doctor about having a bone mineral density test and making lifestyle changes.

10. Take supplements and medication
Speak to your doctor about medications and supplements to help reduce your risk of bone loss and fractures.

For more information, check out Osteoporosis Canada online.

Image courtesy of Osteoporosis Canada

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