Osteoporosis affects many women in the United States, but it is often underdiagnosed with more than half of cases left undiagnosed. Women have a 50% chance of developing a fracture due to osteoporosis in their lifetime. Even after a fracture is discovered, most physicians still do not prescribe supplements to improve bone health or even prescription drugs (bisphosphonates which help build bone density but can have serious side effects).
To lower the risk of developing osteoporosis, there are a few simple steps to follow.
1. Take a multi-nutrient supplement designed for bone health. Consult a physician trained in nutrition, like a naturopathic physician, to determine the correct dose based on dietary intake. Check the bone formula to ensure it contains vitamin D, vitamin K, calcium, magnesium, boron, copper, zinc, manganese, vitamin C, folic acid, vitamin B6, silicon and strontium. A high quality essential fatty acid supplement is also beneficial. Vitamin D is essential to lowering the risk of hip fracture. It also helps improve balance, possibly preventing falls. Adding digestive enzymes and possibly supplemental hydrochloric acid can improve the digestion and absorption of these vitamins and minerals in some people (consult a licensed naturopathic physician to determine if this is indicated or contraindicated in your case).
2. Exercise regularly. To maintain bone density, weight bearing exercise is essential. One of the best, easiest and cheapest ways to do this is walking. The weight of moving the body alone through moderate level walking is enough to exert anabolic effects on bone. For added benefit, wear ankle weights or carry small weights along.
3. Get regular bone density tests. Depending on the number of risk factors for osteoporosis, bone density testing may be started earlier than the usual 50 year old baseline. Comparing the tests from year to year provides the physician with important information to manage your case.
Posted by Dr. Jennifer Stagg on July 14, 2006 04:04 PM
