Bad to the Bone: How to Effectively Manage Osteoporosis – II

In the second part on Osteoporosis, Rita tells us the precautions, care and effective management of the disease, in the weekly column, exclusively in Different Truths.

Treatment

Although you can’t completely reverse osteoporosis, there are ways to manage it. Once you know you have osteoporosis, you have many options for treating the condition and strengthening your bones to prevent fractures. Some of those methods are things you can do every day through diet and exercise. Your doctor may also recommend that you take medicine.

Bone-boosting Drugs

If you are diagnosed with osteoporosis, you may be prescribed a biophosphonate. They can reduce bone loss and fracture risk and may actually help build some bone density. Those taken by mouth can cause gastrointestinal problems such as ulcers in the esophagus, acid reflux, and nausea. Injectable bisphosphonates, given one to four times a year, can cause brief flu-like symptoms. Bisphosphonates may increase a risk of jaw bone destruction and atypical femur fractures.

Estrogen Agents

Hormone replacement therapy, once used widely for menopause symptoms, is an option for osteoporosis in women who have menopausal symptoms, but it’s used less than other medications because of concerns about the risk of cancer, blood clots, heart disease, and stroke.

A Biologic Alternative

Prolia is a lab-produced antibody that slows the breakdown of bone. Given as an injection twice a year, it is for postmenopausal women at high risk for fractures who can’t tolerate other osteoporosis drugs or who haven’t been helped by other drugs. Side effects include back pain, muscle pain, bone pain, a higher risk of infections, and lower calcium levels.

Bone-building Foods

Eating calcium-rich foods can help protect your bones no matter what your age. You need the equivalent of about three and a half 8-ounce glasses of milk a day. Fish rich in Vitamin D, which helps us absorb calcium, and leafy green vegetables also provide magnesium, which helps maintain good bone quality. Some foods and drinks are also fortified with calcium and Vitamin D.

Foods that are bad to the Bone

Some foods can sap your body’s calcium. Minimise salty foods such as canned soups and processed meats. Most Americans get much more sodium than they need. Caffeine can decrease your body’s absorption of calcium, but the effect is minimal unless you drink more than three cups of coffee a day. Heavy alcohol use can also lead to bone loss.

Which Foods have the most Calcium?

Drinking a glass of vitamin D-fortified milk is one of the best ways to get your calcium. Other dairy products vary in their calcium content. Yogurt and cheese are better choices than ice cream or frozen yogurt. Some fruits, vegetables, and fish are also good sources of calcium. Fortified foods, such as cereals and orange juice, can also provide a lot of calcium.

Supplements for Healthy Bones

Boys aged 9 to 13 years, girls aged 9 to 18 years, women older than 50 years and men older than 70 years may require more calcium than they get in their regular diet. Two types of calcium supplements are commonly available: calcium carbonate and calcium citrate, which are equally beneficial. Splitting your dose–taking half in the morning and a half later in the day–improves absorption. Check with a doctor about the upper limit for calcium. Too much can lead to kidney stones. Getting adequate vitamin D aids the absorption of calcium.

Build Strong Bones with Weight

Weight-bearing exercise can help you build bone and maintain it. That includes walking, jogging, tennis, and other activities where you move the full weight of your body. Using small weights in many different activities helps bones. Women who walk just a mile a day have four to seven more years of bone reserve, researchers have found.

Exercise Caution

While Yoga and Pilates can help with balance, too much twisting or forward-bending can increase the risk of spinal compression fractures in people who have osteoporosis. High-impact activities also can be risky for people with low bone density. Swimming and bicycling can be great exercise, but they are not weight-bearing and, therefore, not as effective in providing bone-health benefits.

Osteopenia: Borderline Bone Loss

If you have a bone loss but not enough to be osteoporosis, you may have a condition called osteopenia. As with osteoporosis, there are no physical symptoms. Osteopenia can progress to osteoporosis, but with changes in diet and exercise, you can slow the bone loss. Your doctor will evaluate you to see if you need medication.

Can Osteoporosis be Reversed?

Most medications for osteoporosis reduce bone loss or slightly increase bone density. Some medications help build new bone, but requires daily injections and can only be used for two years because of potential side effects. But there’s a glimmer of hope for a cure for osteoporosis. New research in animals indicates that an experimental drug that blocks serotonin from being synthesized in the gut could actually build new bone and reverse bone loss.

Build Bones in Your Youth

Healthy habits as a child or teenager can pay off years later with stronger bones. Young people can build their bones by eating calcium-rich foods, getting enough vitamin D (through sunshine or diet), and exercising regularly. Here are the recommended daily intakes for calcium by age:

Under 1 year: 200-260 mg
1-3 years: 700 mg
4-8 years: 1,000 mg
9-18 years: 1,300 mg
19-50 years: 1,000 mg
51-70 men: 1,000 mg
51+ women: 1,200 mg
71+ years: 1,200 mg

Preventing fall: The Basics

Avoiding fractures is also key to keeping your bones healthy, whether you have bone loss or not. To prevent a fall that could cause a fracture, minimize clutter and be sure that your area rugs are anchored to the floor. Eliminate throw rugs and loose cords. Wearing sturdy, rubber-soled shoes also can reduce the risk of falling.

It’s never too late for Bone Health

Many people don’t find out about their bone loss until they are in their 60s or older. But you can still benefit from boosting a low calcium intake to recommended levels and exercising regularly.

Living with Osteoporosis

Osteoporosis doesn’t have to interfere with your life. In fact, being inactive or immobile will worsen bone health. So get out and walk, and enjoy leisure activities. Ask for help carrying heavy grocery bags or other items, and use railings or a cane or walker if you need stability.

At Arogya HomeCare (www.arogyahomecare.in), our trained care managers not only monitor your parents’ bone health, but they also accompany them for visits to orthopaedic specialists, ensuring your parents’ bone health is regularly monitored and treated in a timely manner even if you are out of town.

Source: www.webmd.com

http://www.indiatimes.com/health/healthyliving/

©Rita Bhattacharjee

Photos from the Internet.

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