All Posts tagged Risk of osteoporosis

The Importance of Taking Care of your Inner Self

As women, we have many health factors to monitor. From heart health, to breast cancer risk, to healthy pregnancies, and even managing the symptoms of menopause. While all of these are important aspects of your health, every woman should be aware of the health and safety of her bones — the structure of her inner self.

Weakened bones can put a woman at serious risk for accidental injury, a risk that increases with age. A woman’s risk of breaking a hip is equal to her combined risk of breast, uterine, and ovarian cancer. Approximately eight million women in the United States are suffering from osteoporosis, a medical condition in which one’s bones become brittle and fragile due to a loss of tissue, or a deficiency of calcium or vitamin D. A woman’s risk for developing osteoporosis, or osteopenia — a condition characterized by reduced bone mass that is of lesser severity than osteoporosis — increases with age. Fortunately, there are steps you can take throughout your life to help protect your bones and lower your risk for osteoporosis and other bone issues.

Some of the risk factors associated with osteoporosis for women include:

• Age. Decreasing levels of estrogen, a female hormone that protects bones, can reduce levels of bone mass as women reach the age of menopause. In the five to seven years following menopause, a woman can lose up to 20 percent of her bone density.
• Family history. Women with a parent or sibling with osteoporosis are at a greater risk for developing the condition.
• Body frame size. Women with smaller, thinner bones are at a greater risk for bone fractures, due to their lower levels of bone mass.
• Thyroid levels. High levels of thyroid hormone, which may be caused by an overactive thyroid gland, can cause bone loss.
• Anorexia. Women with eating disorders are at higher risk of developing osteoporosis. Low levels of food intake can reduce a woman’s levels of protein and calcium — nutrients that protect bones.

To reduce your risk of developing osteoporosis or other bone disorders, follow these five tips:

1. Reduce your risk of chronic inflammation. Inflammation can interfere with your body’s ability to repair bone mass, which, over time, can lead to brittle bones. To limit chronic inflammation, make sure your digestive system has optimal levels of “good” bacteria that aid in digestion and the absorption of nutrients. To ensure you are getting enough good types of bacteria, consume enough fiber and yogurt, and limit your consumption of red meat. Ask your doctor about taking a probiotic supplement to aid your digestive system as well.
2. Protect your bones with vitamin D. Vitamin D is one of the most important nutrients for protecting bones. It helps the body to absorb calcium and aids in the removal of old bone tissue. While natural sunlight stimulates vitamin D production, this important nutrient can also be obtained from daily supplements.
3. Add omega-3 fatty acids to your diet. These nutrients help reduce inflammation and improve bone health. Foods high in fatty acids include salmon, flax seeds, and walnuts.
4. Increase your vitamin K. Vitamin K helps to limit the loss of calcium from the kidneys and helps to retain several of the proteins needed for bone production. Vitamin K can be found in sauerkraut and kimchee.
5. Protect bone mass with magnesium. Low magnesium levels have been associated with decreased bone mass, which leads to frail bones. Stock-up on spinach, almonds, avocados and soy to naturally increase your levels of magnesium.