At first glance, bone loss seems an inevitable part of the aging process, which begins, on average, around the age of 35 in both men and women.
Although most adults experience mineral loss as they age, this process speeds up for women during the two to five years after menopause. However, only a small percentage of women will ever have what is true osteoporosis.
Several years ago, major pharmaceutical companies jumped on the ‘bone loss’ bandwagon and began marketing drugs for a precursor to osteoporosis, called osteopenia. However, this disease did not exist prior to 1970.
So-called ‘experts’ came up with this term so women would be more mindful of their bone health and take the necessary precautions (drugs) because they were well on their way to developing osteoporosis. A diagnosis of osteopenia for many women signals it is time to stop engaging in physical activity, such as exercise, because of a fear of fractures. Yet exercise is something they should be engaging in more often.
Who is actually more at risk of bone loss?
The following factors increase your likelihood:
- Post-menopause
- Eating disorders
- Heavy alcohol consumption
- Smoking
- Maternal history of osteoporosis
- Body fat less than 15%
- Under/over exercising
- Yo-yo dieting and poor nutrition
- Too little calcium, magnesium and vitamin D
- Consuming sodas and similar beverages (While the use of calcium supplements are often recommended, two natural solutions should be considered first.)
Changes in Diet
Begin by reducing or eliminating ‘junk food’ and eat more green, leafy vegetables which contain bio-available calcium. Perhaps the most significant change would be to eliminate beverages that have a tendency to leach calcium from our body to maintain proper pH levels. The biggest culprits? Carbonated beverages and sodas.
Changes in Exercise
An Oregon State University study found that postmenopausal women who participate in a long-term fitness regime that includes jumping and resistance exercises (using weighted vests) can prevent significant bone loss in the hip. In some cases, bone density of elderly women actually increased.
Although bone loss may seem inevitable, it doesn’t have to be. Questions? Ask us about our perspective on bone loss, supplementation and osteoporosis on your next visit.
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