It is estimated that more than 8 million women have postmenopausal osteoporosis and another 22 million women have low bone density. Osteoporosis is a disease marked by porous, fragile bones that are more likely to fracture. Many people think that bones normally get porous and brittle with age. But osteoporosis does not have to be a normal part of aging. By taking action to prevent and treat osteoporosis, you can stay active and continue doing the things you enjoy most.
Ways to stay strong
After menopause, getting enough calcium (1,200 mg a day) and vitamin D (400 to 800 IU international units), as well as regular weight-bearing exercise, are among the most important preventative measures. Like muscles, bones stay stronger when they're put to work. Walking is great exercise, but your upper body needs similar attention. Wrists and vertebrae, along with hips, are the bones most likely to break as a result of osteoporosis. Try light aerobic weights or machines. Remember to check with your doctor before beginning an exercise program.
Knowing the risks
We have no control over some risk factors such as age and gender (older women are at higher risk); a small, thin frame; a family history of osteoporosis; and race. Caucasian and Asian women older than 50 develop the disease at two to four times the rate of Hispanic and African-American women.
We can reduce our risk of osteoporosis by getting the proper amount of calcium and vitamin D and by doing weight-bearing or resistance exercises. Also, smoking and excessive alcohol intake increase your risk. Talk to your doctor about smoking cessation programs and use alcohol in moderation.
Because you can't see or feel bone loss, many women don't even realize that they have osteoporosis until they fracture a bone. Doctors generally recommend a bone mineral density (BMD) test for postmenopausal women younger than 65 who have several risk factors, and for all women age 65 and older. But all postmenopausal women should consider talking to their doctor about assessing their risk of osteoporosis and fracture.
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