Normal, healthy bone provides a strong framework to support muscles and internal organs and maintain your body's structural integrity. Osteoporosis is a bone disease in which the amount of bone mass is decreased, causing bone structure to deteriorate and become fragile and weak. Under the microscope, it appears full of holes, like lace or Swiss cheese. Osteoporosis increases fracture risk should you fall, and causes vertebrae in the spine to collapse, resulting in kyphosis, a stooped-over posture with a hump in the spine. Bone loss is most common in older people, especially postmenopausal women, but can happen to younger people, too. The National Institute of Arthritis and Musculoskeletal and Skin Diseases (NIAMS) states that certain medications such as glucocorticoids, anticonvulsants and chemotherapy drugs can lead to bone loss. Caffeine and tobacco smoking increase risk of osteoporosis, as does excessive alcohol, which suppresses bone formation.
Your doctor may send you for a scan known as dual-energy x-ray absorptiometry, or DEXA, which measures bone density. Prescription drugs such as bisphosphonates and hormone replacement therapy do reduce bone loss, but may cause side effects or carry health risks. Not everyone can take them. Nutrition and lifestyle changes can help as well.
Exercise
Being sedentary leads to bone loss. One of the easiest changes you can make is to get outside and start walking, hiking or jogging. Although riding a bike and swimming are wonderful for cardiovascular conditioning, the exercises that stimulate bone formation are those that work against gravity. According to Jane Higdon, Ph.D. of the Linus Pauling Institute, strength training increases bone density and also decreases risk of fractures by preventing falls. Talk to your doctor before starting an exercise program to find out which exercises are safe for you.
Calcium
Calcium is the main building block for new bone. If you don't get enough calcium in your diet, your body will steal calcium from your bones to keep your heart, nerves and muscles working. Low-fat milk, cheese and yogurt are especially good calcium sources. Non-dairy calcium-rich foods include tofu, broccoli, leafy green vegetables and calcium-fortified orange juice. Canned sardines containing the bones are loaded with calcium. NIAMS recommends 1000 mg daily for adults aged 50 or younger and 1200 mg for people over 50. Many calcium supplements are available. Calcium citrate is very well absorbed and can be taken on an empty stomach.
Magnesium
Magnesium helps your body absorb calcium. Fish, nuts, soybeans and spinach are excellent sources. Supplements include magnesium chloride and magnesium lactate. The National Institute of Health recommends 400 mg of magnesium a day for men aged 30 and younger, 420 mg for those aged 31 and older. For women, they advise 310 mg up to age 30 and 320 mg aged 31 and older.
Vitamin D
Vitamin D increases calcium absorption and prevents calcium from being lost during urination. Dietary sources include milk and saltwater fish. Your skin produces vitamin D when you're out in the sun, but this ability lessens as you get older. Sunscreen prevents vitamin D synthesis almost completely. Dr. Jane Higdon recommends 800 mg a day for older people and those who avoid sun exposure.
