| Dairy foods | Milk, yogurt, cheese |
| Leafy green vegetables | Broccoli, kale, spinach |
| Fruits | Oranges |
| Beans and peas | Tofu, peanuts, peas, black beans, baked beans |
| Fish | Salmon, sardines |
| Miscellaneous | Sesame seeds, blackstrap molasses, corn tortillas, almonds, brown sugar |
The normal bone is made up of protein, collagen, and calcium. When the bones begin to lose their density and become unnaturally porous, they are more easily compressed – making them more likely to crack (e.g. hip fracture) or collapse (spinal fracture).
The loss of BMD occurs on a scale, and the first-level of BMD loss is known as osteopenia which, if undetected and untreated, proceeds to osteoporosis. Common areas at high risk for fractures are ribs and wrists.
Risk Factors
Also known as ‘brittle bones’, osteoporosis is now becoming a condition that strikes at an alarmingly young age. This phenomenon is closely linked to our present-day sedentary lifestyle, unhealthy diets and stressed-out existence. Here is a quiz that will tell you if you are prone to the disease.
Gender and Race (women, Asian descent > risk)
Age and Genetics (50+, family history of osteoporosis > risk)
- Physical inactivity
- Calcium deficiency
- Vitamin D deficiency
- Smoking (5%-10% extra BMD loss)
- Excess alcohol
- Low weight
- Rheumatoid arthritis
- Medications (e.g. heparin, prednisone)
Treatment
The patient is treated for the fracture and given appropriate medical care for the underlying reason. People who suffer from a fracture due to osteoporosis usually have a long road to recovery. Even after the fracture has healed, it takes a long while to rehabilitate that area and make the bones strong enough to support their weight and the stress of everyday activities.
Available medications aim to stop bone loss and increase bone strength. The use of hormone (estrogen) replacement therapy (HRT) after menopause was popular until recent times when its benefits have been questioned.
There are 2 surgical options that can reduce pain caused by spinal compression – vertebroplasty and kyphoplasty. These surgeries use ‘bone cement’ that is injected into the damaged spinal bones (vertebrae) to make them denser and stronger.
Grilled Sardines With Aioli
Sardines may be small, but they’re big fish when it comes to calcium. A serving can help you get to the 1,000 milligrams a day that most adults need. Try fresh sardines — tossed on the grill for a smoky, delicious hors d’oeuvre. Drizzle with garlicky aioli sauce for as much calcium as you’d get in 8 ounces of yogurt.