Health Tips: Getting hip to bone health

Getting hip to bone health

Americans need to get hip about bone health, according to the National Osteoporosis Foundation.

The foundation reports about 10 million Americans have osteoporosis and another 34 million have low bone mass.

One in four men and one in two women over age 50 will experience an osteoporotic fracture yet only 12 percent of females and 32 percent of males get enough calcium to build bone mass during their critical teenage years.

A recent survey conducted by Opinion Research Corp. for GTC Nutrition found about 70 percent of Americans are unaware that only about one-third of the calcium they consume is absorbed by the body. About half mistakenly believe they absorb 50 percent to 100 percent of the calcium they ingest.

Dr. Coni Francis, registered dietitian with GTC Nutrition, advises that to build strong bones by eating:

-- A diet rich in calcium. The daily recommended allowance ranges from 1,000 to 1,300 mg depending on age. If enough calcium is not available through diet, a supplement should be taken.

-- A diet and/or sun exposure that ensures having enough vitamin D. The body can't absorb calcium without vitamin D.

-- Foods fortified with prebiotics. Scientific studies have shown that prebiotic fibers increase calcium absorption.

Dangerous bone myths

The notion that only elderly women need be concerned about osteoporosis is a dangerous myth -- some 2 million -- or 20 percent of Americans diagnosed with the disease -- are men.

Most people reach maximum bone density by age 35.

"Good bone health is something that starts early in life," says Dr. Liselle Douyon, an endocrinologist at the University of Michigan Health System. "Building strong bones during childhood and adolescence is the best defense against developing osteoporosis later in life."

"In order to prevent osteoporosis, it's very important that one has adequate nutrition, good calcium intake, exercise, and adequate vitamin D supplementation."

Women with a family history of osteoporosis are at an increased risk of developing the disease, but not having a family history Douyan warns "does not mean that you are immune to having this condition. Everyone is susceptible."

Factors making an individual more likely to develop osteoporosis include:

-- Certain kidney diseases.

-- Vitamin D deficiency.

-- Some hormonal diseases such as some thyroid disorders or Cushing's syndrome.

-- Treatment with steroids for certain medical conditions.

-- Certain cancers.

A pill to slow bone-thinning

Taking a pill may slow or stop the progress of bone-thinning. A class of drugs called bisphosphonates has become the new mainstay treatment for postmenopausal women diagnosed with osteoporosis in the post-hormone-replacement era, according to the Mayo Clinic Women's HealthSource.

Bone -- a living tissue -- is constantly remodeling, with old bone breaking down and new bone replacing it.

Bisphosphonates work by slowing the breakdown and reabsorption of old bone, an ongoing process that accelerates as estrogen levels fall during the first few years after menopause. By slowing the process, bisphosphonates help preserve bone density and reduce the risk of fractures.

Patients are advised to talk with a doctor about the best ways to prevent and treat osteoporosis. Bisphosphonates have potential side effects, most commonly heartburn and abdominal pain caused by irritation of the esophagus or stomach. Even when taking bisphosphonates, patients are advised to also do the following to protect bones:

-- Consume adequate calcium and vitamin D.

-- Engage in regular weight-bearing exercise such as walking and weight training.

-- Avoid smoking and excessive use of alcohol.

Aging without aches

Some pre-emptive steps taken today can help prevent having to live with pain tomorrow.

Pain is often associated with getting older, but Ziya Altug, a University of California at Los Angeles physical therapist believes a few changes can make a difference later.

"Your approach to making changes should be gradual," says Altug, author of "The Anti-Aging Fitness Prescription." "A lifetime of habits isn't going to be erased in one day."

The first step in Altug's aging without aches plan is to lose one pound a week since discomfort generally starts with weight-bearing joints. Losing 10 pounds means 48,000 less pounds of pressure per mile. Less pressure, less pain.

Step two is including strength, aerobic and stretching activities. Altug suggests:

-- Preserve muscle mass by challenging the muscles against a resistance determined by fitness level by doing modified pushups, an elastic band, dumbbells, or machines three times a week.

-- Walking, biking, swimming, dancing and low impact sports can benefit the heart, lungs and muscles. Stronger muscles support weakened joints and can reduce or eliminate the pain.

-- Stretching exercises such as arm raises, side bends, wall squats, calf raises, sitting knees-to-chest and those included in Yoga, Pilates, and Tai Chi can improve flexibility and range of motion.

(e-mail: consumerhealth@upi.com)