Osteoporosis, Osteopenia
Osteoporosis or 'porous bone' is a disease of the skeletal system characterized by low bone mass and deterioration of bone tissue. Osteopenia is the term used when the bone mass is less than the desired amount for strong healthy bones, but not down to the level of Osteoporosis. Osteoporosis leads to an increase risk of bone fractures typically in the wrist, hip, and spine. Often these can be very painful fractures, which can take many months to heal. In many cases, the pain starts to go away as the fracture heals. Bones play many roles in the body. They provide structure, protect organs, anchor muscles, and store calcium. Adequate calcium consumption and weight bearing physical activity build strong bones, optimizes bone mass, and may reduce the risk of osteoporosis later in life.
It is important for young girls to reach their peak bone mass (the genetic potential for bone density), in order to maintain bone health throughout life. A person with high bone mass as a young adult will be more likely to have a higher bone mass later in life. By the age of 20, the average woman has acquired most of her skeletal mass. A large decline in bone mass occurs in older adults, increasing the risk of osteoporosis. For women this occurs around the time of menopause.
Anyone at any age and any ethnicity can develop osteoporosis. These traits increase the likelihood of osteoporosis; being female, White/Caucasian, post menopausal women, an older adult, small in body size, eating a diet low in calcium, and being physically inactive.
Calcium is a mineral needed by the body for healthy bones, teeth, and proper function of the heart, muscles, and nerves. Vitamin D also plays an important role in healthy bone development. Vitamin D helps in the absorption of calcium. The body cannot produce calcium; therefore, it must be absorbed through food. Good sources of calcium include; dairy products-low fat or nonfat milk, cheese, and yogurt, dark green leafy vegetables-bok choy and broccoli, calcium fortified foods-orange juice, cereal, bread, soy beverages, and tofu products, nuts-almonds.
Regular physical activity has been associated with many positive health benefits including strong bones. Like proper calcium consumption, adequate weight-bearing physical activity early in life is important in reaching peak bone mass. Some examples of weight bearing physical activities include; walking, jogging, or running, tennis or racquetball, field hockey, stair climbing, jumping rope, basketball, dancing, hiking, soccer, and weight lifting.