by Merri Sharp

Created on: February 21, 2007   Last Updated: April 18, 2007

More women suffer from Osteoporosis than Breast Cancer. Worldwide, about one out of every three women, (and one in five men), over the age of 50, has Osteoporosis. Quality of life for those affected with the disease is reduced through disfigurement, disability, loss/decrease in mobility, loss/decrease in independence, and diminished self-esteem.

Osteoporosis is a disease that causes the deterioration of bone mineral density, causing loss in bone mass. As a result, bone fragility is advanced, and risk of fractures - particularly in the hip, spine, and wrist. Osteoporosis is most likely to occur in postmenopausal women, as bone metabolism is affected by hormone levels. People who smoke, use steroids, have a high alcohol intake, have an inactive lifestyle, have a history of eating disorders or insufficient diet, and/or have osteoporosis in their family's history are also at risk.

Unfortunately, there are often no symptoms of Osteoporosis, as bone mass and quality deteriorates - until a fracture occurs. The incidence of fractures, particularly in the hip and spine, increases with age. Of those who suffer a hip fracture, 20% will die as a result of their injury, and 50% of those who survive will be disabled. The World Health Organization (WHO) anticipate that the number of hip fractures is expected to rise three-fold over the next 40 years, to a whopping 6.3 million each year.

While Osteoporosis is expected to increase significantly with the aging populations of the Western world, there are methods for prevention. These include:

1. Meet the daily recommended intake of Calcium (approximately 1000mg - 1300mg daily, depending on age) and Vitamin D (approximately 200mg - 600mg daily, depending on age). Fish, Dairy, Figs, and Soy are particularly good dietary sources.

2. Participate in regular (30-45 minutes, three or four times each week) weight-bearing exercise to build muscle mass and strengthen bone tissue. Examples of this type of exercise include: Walking, Weight Training, Tennis, Aerobics, Dancing, and Tai Chi.
*NOTE: Excessive exercise, however, causes hormone fluctuation which can advance the development of Osteoporosis.

3. Refrain from smoking and excessive alcohol consumption.

4. Maintain a healthy body weight - neither overweight nor underweight.

5. Get Vitamin D through sunlight exposure. Spending 15 minutes, each day, with face and hands exposed to natural sunlight will assist the body in the production of Vitamin D. Avoid over exposure to the sun.

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