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Osteoporosis poses a major health threat to more than 44 million Americans - nearly 70% of whom are women, according to statistics from the National Institutes of Health. Furthermore, an additional 34 million individuals in the United States have low bone mass, a statistic that is estimated to result in one out of every 2 women suffering an osteoporosis-related fracture in their lifetime. Orange Coast Women's Medical Group in Laguna Hills recently issued a series of guidelines for women in order to counteract this alarming epidemic and minimize their chance of falling victim to osteoporosis-related injuries. Recent studies indicate that, despite the fact that most Americans already demonstrate several risk factors for developing osteoporosis, a preponderance of women still do not consider themselves at risk and have taken little to no action to stave off its onset. Bones are living, growing tissues that require constant care, just like any other part of the human body. It is imperative that women of all ages begin a program to promote overall health and long-term quality of life. While there are a number of risk factors over which one has no control, including gender, age, ethnicity and family history, the condition can be minimized if one begins a medically supervised preventative health regimen. I recommend that women over the age of 30 take the following steps: Talk to your physician Make a doctor's appointment to specifically address your risk of developing osteoporosis. Ask direct questions such as: Based on my family history, am I at risk? Could my diet or any of my prescription medications lead to developing the disease? How much calcium is right for me and which supplements should I take? How can I properly exercise to maintain strength in my bones? Undergo a bone density test This measures bone mass and is the only way to properly diagnose osteoporosis. All women should include this as part of their regular health examinations, especially those in high-risk categories such as endurance athletes, women with highly irregular periods and those with eating disorders or family history of the disease. Adjust diet/medications After a proper physician consultation, begin regularly taking calcium as well as daily vitamin D supplements. If supplementation is not an option, consult a registered dietician to create a diet that is rich in these items and stick to it. Exercise regularly Even moderate exercise, such as regular walks or simple calisthenics, has been shown to help stave off bone degeneration and osteoporosis. A sedentary lifestyle hastens the onset of the condition. Minimize tobacco/alcohol use Smoking lowers estrogen levels, which, in turn, decreases bone density. Recent research indicates that excessive alcohol consumption can result in skeletal tissue damage, even in those as young as their 20s. To optimize bone health, both substances are best avoided. In conjunction with National Osteoporosis Awareness & Prevention Month in May, I encourage all women to take the necessary steps to fortify their bones and enjoy the best possible quality of life. Board-certified in obstetrics and gynecology, Ann Marie Raffo, M.D., is a member of the American Medical Association and a Junior Fellow of the American College of Obstetrics and Gynecology. |
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