Osteoporosis and broken bones are an old woman’s disease-right? No, that is not right! Young women do get osteoporosis-although rarely.
The sooner we understand that young women can and do fracture bones and develop osteoporosis the better. Also, the sooner we accept that the bone we build in our childhood and teen years provides a “bone bank” from which we can borrow in older age the better.
Life cycle of bone for women-
What can young women do to prevent osteoporosis?
There are many things that women can do from their teen years onward to prevent osteoporosis. It is especially wise for young women to find out if any relatives have had a fragility fracture. Fragility fractures happen with a fall from a standing height or less. A fragility fracture, means osteoporosis. And a family history means you need to be extra careful to follow the “ABCs of Osteoporosis Prevention for Young Women” . It is especially important to learn to be “easy going” (able to relax and not worry) and to ensure that you have normal menstrual cycles. Doing all these things, that are essentially living a healthy life, will allow you to never break another bone!
THE ABCs OF OSTEOPOROSIS PREVENTION (FOR TEENAGE WOMEN)
(Centre for Menstrual Cycle and Ovulation Research, University of British Columbia.)
BONE HEALTH: AS SIMPLE AS “ABC”!
The teen years are a time of major change occurring before and after the first menstrual period. During these years bone not only increases in size (with growth) but also becomes stronger to reach peak bone mass. This is the best time in your life to build strong bones and begin lifelong healthy bone habits.
Below are some practical things you can do (with the support of a parent or health care provider) to build strong bones. A high peak bone mass prevents most of osteoporosis (weak bones that easily break) later in life. Bone health depends on everything about healthy living.
“A” IS FOR “ACTIVE”
Bones gain strength through forces from muscle work or gravity. Exercise at least half an hour every day, whether it is walking, dancing, cycling, swimming or playing sports or games. Exercise is also good for whole body health. Being active is a life-long habit—start now!
“B” IS FOR “BRAWNY (MUSCULAR/ STRONG)”
Normal weight and good muscle are important for bones—think about gaining muscle strength. Worrying about gaining weight (just the worry itself) causes bone loss. Girls who are thinner are also less likely to have normal menstrual cycles. Dieting and weight loss, no matter how careful, always cause bone loss.
“C” IS FOR “CALCIUM”
Calcium is not only a bone building mineral but also helps stop bone loss. During the teens you need 1300 mg of elemental calcium each day. That means you need 4 high calcium servings each day. Each glass of milk or fortified drink (soy or rice or orange juice) contains 300 mg of calcium. So does 3⁄4 cup of yogurt. If your diet doesn’t give that much calcium, it is wise to take calcium pills— always take 500 mg at bedtime. Up to 3,000 mg/d of calcium is safe.
“D” IS FOR “VITAMIN D”
Vitamin D is needed to absorb calcium, for muscle and general health. We can make Vitamin D in our skin, But sun and foods don’t give enough Vitamin D. During the teen years you need at least 600 IU/day. Adults need 1000 IU/day.—it is safe up to 4,000 IU/day. Taking Vitamin D is a good habit to begin.
“E” IS FOR “EASY GOING “
Harmful hormones made when we are stressed, prevent bones from growing stronger with activity or may actually cause bone loss. To decrease stress we need Three A’s: people that love us (Affection), friends that respect us (Acceptance) and to feel that we are growing and learning (Achievement). Anything we can do to decrease stress (a walk, yoga, relaxation, a good sleep) will help bones!
“F” IS FOR “BONE FORMATION”
After growth is complete, bones renew themselves by getting rid of the old and replacing it with new bone. Osteoblasts are cells that build new bone. Osteoblasts work slowly and do not always keep up with bone loss, especially with weight loss or if periods are skipped or irregular. Progesterone is a natural hormone made by the ovary after egg release (ovulation). It is also an osteoblast-stimulating hormone. If you are skipping periods or not ovulating, taking progesterone for 14 days each month will help build new bone.
“G” AND “H” ARE FOR “GOOD HABITS”
Good habits mean regular eating and sleeping! Do your best!
Cigarettes not only cause bone loss, but also lung damage and cancer. Alcohol increases risks for breaking bones. Finally drink no more than 2 caffeine-containing drinks a day (coffee or colas). Extra caffeine causes calcium loss through our urine.
SCREENING FOR OSTEOPOROSIS:-
- BLOOD TEST- SERUM CALCIUM,PHOSPHATE,ALKALINE PHOSPHATASE, 25-OH VIT D3
- THYROID PROFILE
- DIABETIC PROFILE
- DEXA SCAN (WHOLE BODY)
