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Conditions & Treatments

May is Osteoporosis Awareness Month: Prevent bone loss naturally

by Kimberly Johnson
written by Kimberly Johnson

“Like mother, like daughter” the saying goes. Unfortunately, that saying extends beyond an inherited mischievous streak or knack for picking up languages — it’s true when it comes to our bone genetics too. May is Osteoporosis Awareness Month: Prevent bone loss naturally
In fact, a study published in the medical journal Nature Genetics showed as many as 32 genes linked to osteoporosis and likelihood of fractures. What’s more, several studies share the common finding that measures of bone health — like bone mineral density — have a 60–80% likelihood of being explained by heredity.
So if your mother or your family in general suffer from weak bones, it’s highly likely that your bones will thin faster than normal.
Of course, we’re stuck with the genetics we’re blessed with. But if you could influence your children or grandchildren’s bone health for the better, even just a little, would you do so?
After all, if you’ve felt the fear from osteoporosis or osteopenia, and know how it’s limited your daily life, you wouldn’t wish the same on your loved ones. So the best thing you can do is simply talk to them. Let them know about the importance of maintaining strong, healthy bones. Warn them about the consequences of weak bones and how they rob you of your independence.

What to tell them

If your loved one’s under 40, they can still get a head start on osteoporosis before they begin to lose on average 1% of their bone each year. And for those over 40, there’s more bone loss to make up, but they can still come out ahead!
Remember, the best “cure” is prevention. If a family member can avoid osteoporosis in the first place, they won’t have to battle it for control of their own bones. So they should take the necessary steps to avoid it early.

How to Prevent Osteoporosis

May is National Osteoporosis Month. And it presents us with an opportunity to promote prevention, early detection, and treatment of osteoporosis. The following are science-backed ways you can take care of your bones. No matter your age.
Get Tested. To measure your bone health, it’s recommended to get a bone mineral density test – commonly referred to as a DXA scan. If you’re a women it’s recommended to get tested at age 65 or older. However, if osteoporosis runs in your family or you have one or more of the risk factors below, it’s best to err on the side of caution and get tested at age 60 or earlier! In fact, if you’re in your 20s or 30s and have the opportunity to get a DXA scan, this can be a great baseline to refer to as you get older.
Exercise. As stated above, once you reach peak bone mass you begin to lose about 1% of your total bone mineral density every year. The same goes for muscle mass as it starts to decline too! So as you age, it’s crucial to continue to exercise regularly. In turn, you will reduce your risk of falls and fractures, cardiovascular diseases, high blood pressure, cancer, and cognitive decline.
What are the best exercises for bone health? Weight bearing (walking, running, hiking, dancing, and jumping are all examples) and resistance training (free weights, weight machines, and resistance bands are all examples).
Nutrition. Most people know that calcium is essential for bone health. But it’s not the only nutrient we need! Our bones require a multi-nutrient approach to strengthen, that includes magnesium, vitamin C, D3, K2, boron and trace minerals too. And you can get these nutrients by including fruit and veggies, seafood, dairy and protein into your diet.
Speaking of protein, it’s particularly beneficial for your bones. It actually increases the amount of calcium you can absorb, helping to maintain strong and healthy bones.
So there you have the foods to include, but what should you be cutting out? Well, it seems obvious, but avoid refined carbs, sugary foods and drinks, and highly processed foods. These are all highly inflammatory – and inflammation has been recognized as a risk factor for diseases like dementia and Alzheimer’s disease as well as osteoporosis.
Omega 3 fatty acids actually help to support your body’s inflammatory response. So that’s even more reason to include seafood like mackerel, salmon and sardines in your diet!
Avoid or Limit Risk Factors. Unfortunately, there is a long list of causes and risk factors that can increase your chances of osteopenia or osteoporosis. Genetics is one, environmental toxins (like pesticides, synthetics), excessive alcohol use, smoking, emotional stress, and even common prescription medications like thyroid medications, anticoagulants, and blood pressure drugs, to name a few, contribute to bone loss. If you must take one of these prescription medications, be sure to take extra care in eating well, exercising, and supplement with the right nutrients.
Although we don’t talk about osteoporosis as much as more high profile diseases, it causes more than 8.9 million fractures worldwide annually…resulting in an osteoporotic fracture every 3 seconds. In the time it will take you to read this post, there will be approximately 75 osteoporotic fractures.
It’s easy to think, ‘that won’t happen to me or my loved ones,’ but every woman in my family before me has died from an osteoporosis-related incident.
So let’s do something about osteoporosis. Let’s spread the word during National Osteoporosis Month. Let’s change those statistics.
Whatever you tell your loved ones, you should be proud of yourself for taking the time to do it. Because few will.
By Lara Pizzorno, MDIV, MA, LMT
Lara Pizzorno is the author of “Your Bones: How You Can Prevent Osteoporosis and Have Strong Bones for Life – Naturally” and a member of the American Medical Writers Association with 29 years of experience specializing in bone health. Lara is the Resident Bone Health Expert at AlgaeCal, the Editor of Longevity Medicine Review, a Senior Medical Editor for SaluGenecists Inc., and Integrative Medicine Advisors, LLC.sis

May is Osteoporosis Awareness Month: Prevent bone loss naturally

May is Osteoporosis Awareness Month: Prevent bone loss naturally May is Osteoporosis Awareness Month: Prevent bone loss naturally May is Osteoporosis Awareness Month: Prevent bone loss naturally May is Osteoporosis Awareness Month: Prevent bone loss naturally May is Osteoporosis Awareness Month: Prevent bone loss naturally May is Osteoporosis Awareness Month: Prevent bone loss naturally May is Osteoporosis Awareness Month: Prevent bone loss naturally May is Osteoporosis Awareness Month: Prevent bone loss naturally May is Osteoporosis Awareness Month: Prevent bone loss naturally May is Osteoporosis Awareness Month: Prevent bone loss naturally

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Specific Diet Changes Maintain Stronger Bones
Diet & Nutrition

Specific Diet Changes Maintain Stronger Bones

by Kimberly Johnson
written by Kimberly Johnson

Study Shows that Specific Diet Changes Lead to Maintaining Stronger Bones

What do you eat to make your bones stronger? Specific Diet Changes Maintain Stronger Bones
You likely know diet plays a big role in your bone health. But do you know what foods provide the most support for your bones? Specific Diet Changes Maintain Stronger Bones
You may look to the “usual suspects” your bones prefer, like vitamin D, magnesium, and calcium-rich foods.
But planning your meals around one, two, or three nutrients is short-sighted. You need to consider your FULL diet… and a lot more nutrients.
Want to know what types of foods are loaded with the nutrients your bones need, so you don’t need to pour over hours of articles and studies to find out?
Let me share with you the foods proven to support the health of your bones, and quite frankly, your entire body.
Let’s look at a recent, first-of-its-kind study that made it crystal clear what we should be eating:
Researchers at Ohio State University reviewed data from the Women’s Health Initiative (WHI), the largest study of postmenopausal women’s health in U.S. history.
The WHI studied women aged 50-79 between 1993 to 1998. Its organizers hoped to learn more about how to prevent and control older women’s diseases.
But Tonya Orchard, the lead researcher, and her colleagues at Ohio State University drilled down deeper. They wanted to understand the relation between inflammation and bone density. So, they looked at a subset of 160,191 women and their dietary data before the study.
They ranked the women by inflammation score, a score they assigned based on 32 foods the women ate — from most to least inflammatory.
Here’s what they found:

  • Women with the lowest inflammatory diets lost less bone in the six-year follow-up period than those eating diets that scored higher in inflammation.
  • White women under 63 with lower inflammatory scores had a lower risk of hip fracture compared to those with high inflammatory scores. The women with higher scores had a 50% greater risk of fracture.
  • Women with lower inflammatory scores had overall lower bone density to start with, pre-study. Despite this, their higher inflammatory counterparts still lost more bone during the study.
  • The conclusion drawn in the study, which appeared in the Journal of Bone and Mineral Research: “This suggests that a high-quality, less-inflammatory diet may be especially important in reducing hip fracture risk in younger women.”

Chronic inflammation is often referred to as a silent killer because its signs and symptoms are often subtle, but it’s constantly causing damage inside you. Chronic inflammation is now thought to be a key factor in everything from bone health and diabetes to depression, heart disease and Alzheimer’s disease. That’s why preventative measures — like adding more anti-inflammatory foods to your diet — are critical to overall health. Anti-inflammatory foods, like organically grown vegetables and fruits, cold water, wild-caught fish, and fermented foods like organic full fat yogurt are a delicious, natural treatment for osteoporosis that can easily be incorporated into everyday life. Plus, while you’re keeping your bones healthy, you’ll be reducing chronic inflammation and helping to keep the whole host of age-related degenerative diseases at bay.
By Lara Pizzorno, MDIV, MA, LMT

Lara Pizzorno is the author of “Your Bones: How You Can Prevent Osteoporosis and Have Strong Bones for Life – Naturally” and a member of the American Medical Writers Association with 29 years of experience specializing in bone health. Lara is the Resident Bone Health Expert at AlgaeCal, the Editor of Longevity Medicine Review, a Senior Medical Editor for SaluGenecists Inc., and Integrative Medicine Advisors, LLC.

Specific Diet Changes Maintain Stronger Bones

Specific Diet Changes Maintain Stronger Bones Specific Diet Changes Maintain Stronger Bones Specific Diet Changes Maintain Stronger Bones Specific Diet Changes Maintain Stronger Bones Specific Diet Changes Maintain Stronger Bones Specific Diet Changes Maintain Stronger Bones Specific Diet Changes Maintain Stronger Bones Specific Diet Changes Maintain Stronger Bones Specific Diet Changes Maintain Stronger Bones Specific Diet Changes Maintain Stronger Bones Specific Diet Changes Maintain Stronger Bones Specific Diet Changes Maintain Stronger Bones

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Women Must Understand Osteoporosis Risk
Health Tips

Women Must Understand Osteoporosis Risk

by Jeff Dailey
written by Jeff Dailey

Women Must Understand Osteoporosis Risk

Women Must Understand Osteoporosis RiskThe “silent thief,” more commonly known as osteoporosis, impacts 10 million Americans, with millions more suffering from low bone density. Osteoporosis is a progressive, degenerative disease that occurs when bone loss outpaces the growth of new bone, weakening the bone and increasing the risk of sudden and unexpected fractures. In fact, up to one in four men and one in two women over the age of 50 will break a bone due to osteoporosis. Women Must Understand Osteoporosis Risk
Marc Surak, a specially trained pharmacist at the Express Scripts Therapeutic Resource Center who concentrates on women’s health issues, explains what causes osteoporosis and why women are at greater risk.
Osteoporosis is primarily the result of the body breaking down more bone than the amount of new bones being formed, Surak says.
“Being female is the second most significant uncontrollable risk factor for the disease, with age being the first,” says Surak. “In fact, 80 percent of osteoporosis sufferers are women due to their lighter and thinner bone structure. Additionally, following menopause, a woman could lose up to 20 percent of her bone density.”
Surak focuses on helping patients with medication management. Bisphosphonates are among the most commonly used medications to treat osteoporosis. The medication works to restore the body’s balance of bone development by decreasing the action of bad cells (osteoclasts) that cause bones to break down, and increasing the production of good cells (osteoblasts), which build bones.
As with all medications, there are risks. Surak and his team work to help patients manage these risks and gain a better understanding of their medications. He offers the following tips and information to ensure the best possible outcomes for osteoporosis patients.
* Take with water: Bisphosphonates help slow the process that dissolves bone tissue, but they sometimes cause stomach irritation. Because of this, oral forms of the medication should be taken first thing in the morning with a full glass of water. Try to avoid taking food, drink, or other medications for 30 to 60 minutes afterward.
* Know the side-effects: Although rare, bisphosphonates can cause osteonecrosis of the jaw (ONJ). People with compromised immune systems – such as those on chemotherapy or HIV patients – are at the greatest risk for ONJ. Poor oral hygiene and those undergoing invasive dental procedures can also increase the potential for ONJ. As a result, medication should be stopped three months prior to a dental procedure. Talk to your doctor of pharmacist if you have questions about ONJ.
* Keep moving: An active lifestyle, including weight-bearing and muscle-strengthening exercises can help counteract the risks for and slow down the progression of osteoporosis.
* Healthy eating: Follow a healthy, balanced diet that includes eating foods high in calcium, vitamin D and lean protein. Eating fresh fruits, vegetables and low-fat dairy products is also critical for promoting bone health.
* Call your doctor: You know your body best, if something seems wrong reach out to a health care professional. If you’re experiencing new or worsening symptoms contact your doctor immediately.
For more information about osteoporosis, visit Express Scripts’ Health Insights blog at lab.express-scripts.com.

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Conditions & Treatments

Should Women Worry about Osteoporosis?

by Jeff Dailey
written by Jeff Dailey

Should women worry about osteoporosis? Here’s what you need to know
The “silent thief,” more commonly known as osteoporosis, impacts 10 million Americans, with millions more suffering from low bone density. Osteoporosis is a progressive, degenerative disease that occurs when bone loss outpaces the growth of new bone, weakening the bone and increasing the risk of sudden and unexpected fractures. In fact, up to one in four men and one in two women over the age of 50 will break a bone due to osteoporosis. Should women worry about osteoporosis? Here’s what you need to know17257182_web
Marc Surak, a specially trained pharmacist at the Express Scripts Therapeutic Resource Center who concentrates on women’s health issues, explains what causes osteoporosis and why women are at greater risk.
Osteoporosis is primarily the result of the body breaking down more bone than the amount of new bones being formed, Surak says.
“Being female is the second most significant uncontrollable risk factor for the disease, with age being the first,” says Surak. “In fact, 80 percent of osteoporosis sufferers are women due to their lighter and thinner bone structure. Additionally, following menopause, a woman could lose up to 20 percent of her bone density.”
Surak focuses on helping patients with medication management. Bisphosphonates are among the most commonly used medications to treat osteoporosis. The medication works to restore the body’s balance of bone development by decreasing the action of bad cells (osteoclasts) that cause bones to break down, and increasing the production of good cells (osteoblasts), which build bones.
As with all medications, there are risks. Surak and his team work to help patients manage these risks and gain a better understanding of their medications. He offers the following tips and information to ensure the best possible outcomes for osteoporosis patients.

  • Take with water: Bisphosphonates help slow the process that dissolves bone tissue, but they sometimes cause stomach irritation. Because of this, oral forms of the medication should be taken first thing in the morning with a full glass of water. Try to avoid taking food, drink, or other medications for 30 to 60 minutes afterward.
  • Know the side-effects: Although rare, bisphosphonates can cause osteonecrosis of the jaw (ONJ). People with compromised immune systems – such as those on chemotherapy or HIV patients – are at the greatest risk for ONJ. Poor oral hygiene and those undergoing invasive dental procedures can also increase the potential for ONJ. As a result, medication should be stopped three months prior to a dental procedure. Talk to your doctor of pharmacist if you have questions about ONJ.
  • Keep moving: An active lifestyle, including weight-bearing and muscle-strengthening exercises can help counteract the risks for and slow down the progression of osteoporosis.
  • Healthy eating: Follow a healthy, balanced diet that includes eating foods high in calcium, vitamin D and lean protein. Eating fresh fruits, vegetables and low-fat dairy products is also critical for promoting bone health.
  • Call your doctor: You know your body best, if something seems wrong reach out to a health care professional. If you’re experiencing new or worsening symptoms contact your doctor immediately.

For more information about osteoporosis, visit Express Scripts’ Health Insights blog at lab.express-scripts.com.

Provided by: BPT

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