Bone health and osteoporosis: a guide for asian women aged 50 and older

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: • menopause or surgery to remove both ovaries prior to menopause (resulting in lower • close relative with history of fracture as an adult • use of certain medications such as corticosteroids and anticonvulsants 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 (milligrams) 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 in different amounts include: Many Asian 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 • use lactase pills, which make milk products more digestible. Vitamin D helps your body absorb calcium. You need 400 to 800 IU (International Units) of vitamin D every day. Most people get enough vitamin D from such sources as: Exercise
Physical activity is also important to prevent osteoporosis and reduce falls that can result in fractures. Weight-bearing activities can help you maintain strong bones. Other kinds of exercise will help you increase your flexibility and improve your balance to prevent falls. 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 most widely recognized test is called a dual-energy x-ray absorptiometry or DXA test, which measures bone density at the hip and spine. 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 include: • bisphosphonate drugs: alendronate (Fosamax¹), risedronate (Actonel), and ibandronate • raloxifene (Evista), a Selective Estrogen Receptor Modulator • teriparatide (Forteo), a form of the hormone known as PTH, which is secreted by the • estrogen therapy (also called hormone therapy when estrogen and another hormone, These medications provide a variety of choices. Your doctor can help you find the one that is best for you.

Source: http://www.jumpstart.com.my/photos/bone.pdf