The Costco Connection - July/August 2007

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Steps to head off osteoporosis

PHOTODISC

By Angela Pirisi

TODAY, 1.4 MILLION Canadians suffer from osteoporosis, and many more are at risk. Osteoporosis is a disease that weakens bones and makes them easy to break. A Canadian suffers an osteoporosis-related hip fracture every 18 minutes—by the year 2030, the number is expected to quadruple, reports the International Osteoporosis Foundation.

“The common osteoporotic fractures are wrist, spine and hip fractures. Up to 20 per cent of patients with hip fracture die in their first year after the fracture. Most lose their independence and can no longer live in the community. Spine fractures can be disfiguring and can cause restrictive lung disease, decreased appetite, low self-esteem, pain and depression,” explains Angela Cheung, M.D., Ph.D., a clinician scientist focused on bone strength and post-menopausal health at the University of Toronto, and a long-time Costco member.

Who’s at risk?

Many factors can raise the risk of osteoporosis, including female gender, menopause, a small or thin build, a family history of fractures, Caucasian or Asian ancestry, smoking, excessive alcohol intake and taking some medications. Moreover, aging naturally reduces bone density and weakens bones. Building strong bones in childhood and early adulthood is the best way to prevent osteoporosis, since you reach your peak bone mass by age 20.

Connecting

TO FIND OUT more about bone health and preventing osteoporosis, contact these organizations:

■ Osteoporosis Canada, 1-800-463-6842 (English), 1-800-977-1778 (French); www.osteoporosis.ca

■ International Osteoporosis Foundation, www.iofbonehealth.org

Reduce your risk

The good news is that you can also maintain strong bones throughout your adulthood with healthy lifestyle choices. “Bone is a living tissue that needs nutrients for growth and maintenance,” says Susan J. Whiting, Ph.D., a professor of nutrition at the University of Saskatchewan, Saskatoon, and a member of Osteoporosis Canada’s Scientific Advisory Council. “Overall, a healthy diet is needed, such as following Health Canada’s Food Guide, as all nutrients play a role.”

Two key nutrients to build healthy bones and reduce the risk of developing osteoporosis are calcium and vitamin D. “Because bone is continually cycling through breakdown and rebuilding phases, calcium can enter bone at any time, so even if we are older, it still will have some benefit,” says Whiting. You need about 1,000 milligrams of calcium per day if you’re under 50, and 1,200 to 1,500 milligrams if you’re older. Generally, 200 to 400 IU ( international units) of vitamin D is recommended. Everyone over the age of 50 needs a vitamin D supplement of 400 IU, although 1,000 IU would be better if one avoids sun exposure, adds Whiting.

Eat your calcium

Rich sources of calcium include milk, leafy green vegetables, soybeans, canned salmon or sardines with bones, yogourt and cheese. Vitamin D is produced in the skin by exposure to the sun, and is found in fatty fish (e.g., mackerel, salmon) and fortified foods, including milk and some brands of soy milk, rice milk, orange juice, yogourt, breakfast cereals and energy bars. If you can’t meet your daily requirements, ask your doctor about supplementation.

Weighing in

Maintaining a healthy weight and staying physically active are key factors, too. Being underweight raises the risk of fractures and bone loss. “Exercise can help maintain bone

mass throughout adult life and can decrease the amount of bone loss in later life,” says Cheung. Exercise also builds balance and coordination, which can help reduce the risk of falls and fractures. Adults need at least 30 minutes a day of exercise and kids need 60 minutes, emphasizing weight-bearing or resistive exercise (e.g., walking, push-ups, weight training), which is best for strengthening bones.

Check your bones

If you really want to know your chances of developing osteoporosis, get a bone mineral density test, which measures bone density in different parts of the body, using X-rays or sound waves. If results show low bone density, your doctor can prescribe special calcium and vitamin D supplements, or medications that help prevent further loss of bone density or increase bone mass. C

Angela Pirisi is a Hamilton, Ontario–based writer who has covered health and nutrition topics for many publications.

Osteoporosis
screenings

SOME OSTEOPOROSIS screenings involve a simple ultrasound test of the heel area to measure bone density. The test takes about a minute to complete, and the results are available immediately. No radiation is used and the tests are completely safe.

Screenings are available periodically at Costco locations. A Costco pharmacist goes over the test results with the member to determine risk factors and whether more tests are needed through a doctor.