gettinfitover40

What exactly is Osteoporosis and how will it affect me, a woman over forty? Osteoporosis is a weakening in bone strength. As we age and estrogen levels fall, bones can weaken and the possibility of a fracture or broken bone is more likely to occur. While all the causes are not known, there are certain factors that place a woman at a higher risk of developing Osteoporosis.

Age, diet, activity level and family history all play a part in determining if a woman will lose bone mass. And while other factors take a role in deciding whether a woman is a risk, the important issue is to stop bone loss before it happens.

The first step to take is to meet with your doctor to discuss your risk factors and have a bone density test done to determine if the disease is present. You should also stop smoking and limit alcohol consumption. The more physically active you are the better and make sure your exercise routine includes strength training. Osteoporosis threatens nearly 55% of the American public over age 50, by taking some simple steps now, you can avoid a broken hip later.

Are you at risk? Take this short questionnaire to find out:

• Do you have a small, thin frame?
• Are you Caucasian or Asian?
• Are you postmenopausal?
• Did you enter menopause early – either naturally or surgically induced?
• Have you been treated with Chemotherapy?
• Is your diet low in calcium rich foods?
• Are you physically inactive?
• Do you smoke?
• Do you drink excessively?

The more times you answer “yes” to any of these questions, the higher your risk of Osteoporosis.

A diet rich in calcium and vitamin D is essential for bone health. Food suggestions include low fat dairy products, almonds, cooked spinach and broccoli, and don’t forget lean meats which provide protein for muscle maintenance. Exercise such as walking, jogging, running, weight lifting, low impact aerobics, and balance exercises add strength to both muscle and bone.

Do not be fooled into thinking you are too young to worry about Osteoporosis. This silent disease can attack at any age. Fighting it now can help you stay healthy from the inside out for years to come.

Further reading:

http://fnic.nal.usda.gov/nal_web/fnic/page_images/diet_and_disease_section_bar.gif

http://www.medicinenet.com/osteoporosis/article.htm