Bone Health and Osteoporosis:
A Guide for Asian Women
Aged 50 and Older
When you think about your health, you probably do not
think about your bones. But keeping your bones healthy and reducing your
risk of fractures by preventing osteoporosis is very important throughout
life and especially as you get older. Here is some important information to
help you.
Risk Factors
Factors that increase your chances of having
osteoporosis and fractures include:
- Being Asian
- Being female
- Being older (50+ years)
- Low body weight
- Menopause or surgery to remove both ovaries prior
to menopause (resulting in lower levels of the hormone estrogen)
- History of fracture as an adult
- Close relative with history of fracture as an
adult
- Long term low calcium intake
- Inadequate physical activity
- Current cigarette smoking
- Alcoholism
- Use of certain medications such as corticosteroids
and anti-convulsants
- History of anorexia nervosa
What is Osteoporosis?
Osteoporosis is a disease that makes bones fragile and
more likely to break. There are no symptoms to warn you. The first sign is
usually a fracture that occurs after your bones have already become fragile.
Fractures occur most often in the hip, spine and wrist. Spinal fractures
cause stooped posture, loss of height, and chronic back pain. Hip fractures,
the most serious consequence of osteoporosis, can result in permanent
disability and even death.
You can take steps to protect your bones in your older
years. These include a good diet with plenty of calcium and vitamin D, a
regular exercise program, a healthy lifestyle and, sometimes, medication.
Calcium and Vitamin D
You need calcium to help maintain healthy, strong bones
throughout your life. Adult women under age 50 need 1,000 mg of calcium
every day. Over age 50, they need 1,200 mg of calcium every day.
Many Asian diets are low in calcium. Examples of foods
that contain calcium include:
- Almonds
- Bok choy
- Broccoli
- Calcium-fortified orange juice
- Calcium-fortified soy milk
- Calcium-fortified rice
- Canned sardines with bones
- Canned salmon with bones
- Milk, yogurt, cheese, ice cream
- Napa cabbage
- Oysters
- Sesame seeds
- Soybeans
- Tofu
- Turnip leaves
Many Asian Americans have trouble digesting milk
products. This is called lactose intolerance. If you are lactose intolerant,
here are some things you can do:
- eat dairy foods in small amounts spread out over
the day,
- eat more nondairy, calcium-rich foods,
- take calcium supplements, and
- use lactase pills, which make milk products more
digestible.
Vitamin D helps your body absorb calcium. You need
400-800 IU of vitamin D every day. Most people get enough vitamin D from
such sources as:
- 15 minutes of exposure to sunlight
- Egg yolks
- Saltwater fish
- Fortified dairy products
- Vitamin and mineral supplements
Exercise
Physical activity is also important to prevent
osteoporosis and reduce falls that can result in fractures. Weight-bearing
exercises can help you maintain strong bones. Examples include:
- Walking
- Climbing stairs
- Dancing
- Lifting weights
Other kinds of exercise will help you increase your
flexibility and improve your balance to prevent falls. Examples include:
- Tai chi
- Bike riding
- Swimming
Talk to your doctor about an exercise program that is
safe for you. If you have low bone density or osteoporosis, you should
protect your spine by avoiding exercises and activities that flex, bend, or
twist your spine.
A Healthy Lifestyle
Smoking and drinking too much alcohol are bad for
bones. To protect your bones, do not smoke, and if you drink alcoholic
beverages, do so in moderation.
Bone Density Testing
If you are at high risk for osteoporosis, you may want
to ask your doctor if a bone density test is right for you. This test will
help your doctor decide if you need medication to reduce your risk of
fractures.
Bone density tests are quick and painless. You usually
do not need to get undressed. The test may be done on the hip, wrist, spine,
heel, or hand. If you are 65 years old or older, Medicare may pay for your
test. Ask your doctor for more information.
Treatment of
Osteoporosis
If bone density testing indicates that you have low
bone density or osteoporosis, your doctor may prescribe treatment that
includes calcium and vitamin D, exercise, and medication. Medications
approved by the U.S. Food and Drug Administration (FDA) include:
- alendronate (Fosamax®)
- calcitonin (Miacalcin®)
- raloxifene (Evista®)
- risedronate (Actonel®)
- teriparatide(Forteo®)
- estrogen therapy (also called hormone therapy when
estrogen and another hormone, progestin, are combined)
These medications provide a variety of choices. Your
doctor can help you find the one that is best for you
SOURCE:
http://www.osteo.org/
