Taking Charge of Our Bone Health

As I've aged, the traits I inherited from my mother have become more noticeable:

• A tendency to pick up pieces of lint from the carpet.
• Long good-byes to relatives when leaving a wedding or baby shower; or that more common gathering nowadays - funerals.
• Reading the daily death notices (just checking to make sure I'm still on this side of the dirt).
• Talking to myself, a little trait I need to be careful of when I'm out in public.
• Forgetting the punch lines to jokes.

Then there's one disturbing inheritance: my mother had osteoporosis, which caused her bones to thin and weaken, leaving her vulnerable to hip and other fractures. Her body shrunk, and her posture was hunched. The fact that she had this condition leads to a greater risk that I'll develop it.

For me, unavoidable risk factors include my race (Caucasian), my gender (female) and a small body frame. I'm also over 50 and have reached menopause. Certain autoimmune disorders can lead to a higher risk of this condition, however I'm lucky enough not have any of those conditions.

As with many other age-related conditions, there are things we can do to protect ourselves from osteoporosis.

Controllable risk factors include:
• Not enough calcium and vitamin D intake
• Not eating enough fruits and vegetables
• Being sedentary,
• Drinking too many cola products and other caffeinated beverages
• Taking in too much protein and sodium
• Smoking cigarettes and drinking too much alcohol

My doctor has told me that I have osteopenia, which is simply lower than normal bone density. This increases my risk of developing osteoporosis, so I'm taking steps to build stronger bones. I eat low- or non-fat dairy products, including Greek yogurt, cottage cheese, and milk (or for a change, almond milk, which is also high in calcium). I often replace my pop at lunch with water, or a decaffeinated beverage. I walk and jog regularly, which are both weight-bearing exercises. I also do muscle strengthening exercises with light weights three times a week. Research has shown that these types of exercises helps increase our bone mass.

Even non-impact exercises can help, even though they don't directly impact bone mass. These include Tai Chi, exercises for posture and functional living exercises. Health experts point out that by increasing our body strength and flexibility, we can decrease our risk of falls which lead to broken bones.

Common medical treatments for osteoporosis include bisphosphonates, which are marketed under a variety of drug names. These medications are used to increase bone density and lower the risk of broken bones as we age. Medical providers can provide information and guidance about the use of these treatments.

Millions of us in the United States have osteoporosis, which gives us another reason to fear aging. I don't know about you, but I don't want to be afraid to get old. I want to do what I can to protect myself as much as I can from conditions that take away from life's enjoyment, such as this bone-draining condition.