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Canwest News Service
As our population ages, there is a growing need to be concerned about osteoporosis and bone health. Since bone mass increases until the ages of 20 to 30, it's essential to do everything possible to increase your peak bone mass to offset bone loss in later years.
According to statistics, as many as two million Canadians have osteoporosis. Osteoporosis Canada says one in four women and at least one in eight men over the age of 50 suffers from it.
For most women, bone loss increases after menopause as a result of declining estrogen levels. Lower testosterone levels can also affect bone loss in men. In fact, women are more likely to get osteoporosis than ovarian, breast and uterine cancer combined, and men are more likely to get it than prostate cancer.
Research also shows that 80 per cent of hip fractures are osteoporosis-related, and result in death in up to 20 per cent of cases, and disability for 50 per cent of those who survive a fracture. A recently released Canadian Multicentre Osteoporosis study in the Canadian Medical Association Journal states that 25 per cent of Canadians who break their hip die within five years of being diagnosed. These numbers clearly indicate a greater need for osteoporosis education and prevention. – ACTIVE LIFESTYLE, HEALTHY DIET ESSENTIAL
While some factors such as genetics that affect your bones can't be altered, making healthier choices can help reduce the risk of fractures and improve bone structure. Studies show that keeping active is vital -declining bone density is often associated with lack of aerobic and strength-enhancing exercise over time. And enjoying a bone-healthy diet can play an important role in improving bone health and preventing osteoporosis.
Getting enough calcium is a critical factor in bone health, because bones contain 99 per cent of the body's calcium. Calcium also binds to protein to improve metabolic functions.
"Our own studies have shown that for women especially, calcium intakes are low," says Dr. Susan Whiting, professor of nutrition and dietetics at the University of Saskatchewan. "That intake drops even more with age, so at a time when the need is greatest, intakes are lowest."
But it's not the only nutrient essential to bone development and strength.
Dr. Hope Weiler, registered dietitian with the College of Dietitians of Ontario and associate professor in nutrition,
