Osteoporosis: What Young Women Should Know

Even though you’re young, your bones may be slowly changing in ways that could lead to osteoporosis, a serious disease that affects eight million American women.

Osteoporosis develops when calcium is depleted from the bones faster than it can be replenished. This occurs because your body needs calcium to sustain many functions — heart beat, muscle contraction and blood clotting. If you do not consume enough calcium, your body will take calcium from its most ready source — your bones.

Over time, this calcium loss causes the bones to lose their strength and resiliency, until they become so weak and brittle that even the slightest stress can cause them to fracture.

This process starts in women between the ages of 30 and 35 and progresses throughout life, becoming more pronounced during and after menopause.

Each year, osteoporosis leads to 1.5 million hip, wrist, spine and other fractures. Hip fractures can be particularly devastating because they often result in loss of independence and even premature death.

Osteoporosis can be a tragic disease. But the biggest tragedy of all is that it can usually be avoided. Take these steps now to prevent this disease:

• Consume more calcium to strengthen your bones. According to the National Osteoporosis Foundation, every adult female should consume at least 1,200 milligrams of calcium every day. Good sources of dietary calcium include dairy products and leafy green vegetables.


• Don’t forget your vitamin D. You need vitamin D to help your body absorb calcium. Exposure to sunlight — 15 minutes a day, three days a week — will help your body manufacture about 75 percent of the vitamin D it needs. You can also get vitamin D from foods such as fortified dairy products and cereal, broccoli and other cruciferous vegetables, and salmon. The National Osteoporosis Foundation recommends a daily intake of 400 to 800 international units (IUs) of vitamin D.


• Take supplements as needed. If you don’t get adequate calcium and vitamin D from the foods you eat, talk to your doctor about nutritional supplements. There are a variety of calcium and vitamin D supplements on the market, and your doctor can advise you on the best source for you.


• Exercise. Regular weight-bearing or strength-training exercise - such as walking, running, racquet sports and weight-lifting - stimulates formation of new bone.


• Know your risk factors. If you are thin and small-framed, you have a higher risk of developing osteoporosis than other women. You are also at greater risk if you: have a family history of osteoporosis; are postmenopausal; use certain medications, such as corticosteroids; are of Asian or Caucasian descent; smoke cigarettes or consume excessive alcohol. If you have one or more risk factors, talk with your doctor about a plan to lower your risk.


• Build as much bone mass as you can while you’re young. Think of bone as a savings account. You can make "deposits" of calcium into the account until age 30 or 35. After that, bone will be depleted — or "withdrawn" — faster than you can replenish it. For that reason, it’s important to build as much bone mass as you can in your youth.