Most typical are fractures of the wrist, hip, and “crush” fractures of the spine, which produce deformity, loss of height, and severe curvature of the spine.

Osteoporosis means “thinning bones” and it’s a serious condition that can result in tremendous pain with fractures.

Prevention and treatment of osteoporosis means a good diet which includes calcium and vitamin D plus regular exercise and basic safety around your house. You don’t need drugs to care for bones – you can care for them naturally.

Risk Factors we CAN’T change

• Age – As we age bones become less dense and weaker, regardless of gender, and calcium absorption becomes less efficient.
• Gender – Women are 6 to 8 times more likely of developing osteoporosis.
• Body Size – Small, thin-bone women are at greater risk.
• Ethnicity – Caucasian and Asian women are at highest risk.

Risk factors we CAN change

• Inactivity – Physical inactivity and lack of exercise leads to bone loss, and lessens calcium absorption. Exercise increases the circulation and the absorption of calcium.
• Alcohol – Causes the loss of magnesium and other nutrients, which are vital for building bone mass.
• Smoking – Nicotine stimulates the adrenal glands to release increased amounts of salt and water-retaining hormones, causing breast sensitivity and water retention.

Bisphosphonates

There are several categories of drugs being prescribed in the name of bone protection – most common are the bisphosphonates.

Dr. Susan E. Brown asks if we really need drugs for our bones

Quite simply, my answer is no. In almost all cases, taking a prescription medication is not needed.

Prescription drugs known as bisphosphonates often do lead to initial increases in bone mineral density in those women taking them, but the osteoporosis story is much more complicated than how dense your bone appears on a bone density scan.

In many cases these medications don’t add any benefit in terms of fracture, and as we’ve been seeing lately, they may even hurt bone.

These drugs are Bisphosphonates and are difficult to explain if you’re not well versed in chemistry. Here’s the most simple explanation of bisphoshonates I can find : Development of bisphosphonates and that’s not light reading while you wait for the kettle to boil. Bisphosphonates are widely used for the treatment of bone metastases, and an increasing body of evidence suggests that these compounds provide benefit to breast cancer patients with secondary cancers in bone.

But not needed for bone health in women who do not have breast cancer.

Let’s look at a well known brand which is advertised for treatment and prevention of osteoporosis.

Fosomax

Fosamax is a bisphosphonate, a metabolic poison used to make chemical cleaners. A common use of this chemical is the manufacture of cleaners that remove soap scum from your bathtub.

Fosamax (alendronate) has become the world’s best-selling osteoporosis treatment. The drug is heavily advertised to doctors and women as a facture preventive.

Two studies, both funded by Merck, the manufacturer of Fosamax, showed virtually no change in bone density or bone growth after two years of testing. There is no evidence whatsoever that Fosamax prevents osteoporosis or fractures.

Fosamax, a poison, actually kills the osteoclasts. It is quite clear that if you kill these cells your bone will get denser. Four years later the bone actually becomes weaker even though it is more dense. Fosamax does not build any new bone.

Problems with Fosamax are extremely dangerous, widespread, and growing. One in 3 women taking Fosamax complain of upper gastrointentinal symptoms, abdominal pain, ulcers, and heartburn.

Merck’s own medical insert warns consumers not to lay down after taking Fosamax for fear Fosamax will burn a hole in the stomach or esophagus.

Nourish your body with basic nutrients.
Eat fresh fruits and vegetables, and try to avoid processed foods, white flours, and refined sugars.

Include more fruits, vegetables (especially root crops), nuts, and seeds in your diet.

Generate stronger bone with exercise.
Our bones respond to the demands we place on them. Any form of exercise can help halt bone loss through building muscle, and extensive strength training can build bone significantly as it builds muscle. Take more walks, enroll in a yoga class,generally get some more exercise in your life. Remember that our bodies were meant to move, and as we build muscle we build bone!

Prevent falls.
We can live for decades with osteoporosis, and never know it. One natural alternative to drug therapy is simply avoiding fracture by taking steps to prevent falls or diminishing their impact.

• Exercise to enhance your balance
• Make sure your house is safe – no loose cables or throw rugs
• Keep your house well lit so that you can spot any potential tripping hazards
• Wear well-fitting shoes with non-skid soles
• Walk slowly – don’t hurry
• Have your eyes checked!

Why the photo of Sally Field? Field was diagnosed with osteoporosis and is now heading an advertising campaign for a pharmaceutical company. I’m not advocating the drugs, I just like the picture of Sally.

However, exercise doesn’t bring about substantial increases in bone density.

The benefit of exercise for osteoporosis has mostly to do with decreasing the risk of falls, probably because balance is improved and/or muscle strength is increased.

No one has yet determined what type of exercise is best for osteoporosis or for how long.

Until these questions are answered, it’s recommended that we take up weight-bearing exercise, such as walking. Preferably daily.

Warning: If you’re over 40 or if you suffer from illnesses such as heart disease, obesity, diabetes mellitus, or high blood pressure, ask your doctor first about any exercise regime.

You want to avoid exercises that can injure already weakened bones.

Extreme levels of exercise (such as marathon running) may not be healthy for the bones. Marathon running in young women which leads to weight loss and loss of menstrual periods can actually cause osteoporosis.

What is Osteoporisis?

The word osteoporosis means porous bone. It’s a condition that develops when bone is no longer replaced as quickly as it is removed. It causes bones to be easily fractured, and to heal slowly. Osteoporosis is likely in women following menopause and often leading to curvature of the spine from vertebral collapse.

Bones and life stages

Our bones are made of a hard connective tissue that forms most of our skeleton. Bones support our body structures, protect our internal organs, and (in conjunction with muscles) facilitate our movements. They are also involved with cell formation, calcium metabolism, and mineral storage.

Bones aren’t just the framework that hold us together, bone is a living tissue. It’s constantly being renewed through a process in which old bone is removed and replaced by new bone.

When we were children and teenagers we built the bones that are now with us. After our mid-30’s, the cells that build bone are not as efficient, and we begin to gradually lose bone. When menopause kicks in, our estrogen levels fall dramatically, and we loses bone more quickly, so we are at risk of significant bone loss. The result can be disastrous.

Bones and physical activity

For healthy bones we need to build bone mass when we are young, and maintain it as we age. At menopause, it’s not too late to renew your bones. It just takes a litt;e ;onger than it once did. Physical activity, combined with adequate calcium and Vitamin D, helps us to do so.

What is load-bearing?

Physical activity places an increased “load” or force on our bones. This makes our bones respond by increasing in mass so the load can be spread over a larger amount of bone.

What is weight- bearing exercise?

A weight-bearing exercise is one in which your bones and muscles are working against the force of gravity. So it’s any exercise that makes our feet and legs carry our weight, from old-fashioned walking to step aerobics and ballroom dancing.

What is resistance exercise?

Resistance exercise is moving objects to create resistance, a form of exercise which works to strengthens a particular muscle group, which in turn strengthens bone in that area. So it’s exercise like free weights or weight-training machines.