4 questions we should all ask about osteoporosis

Osteoporosis can cause serious issues in later life, so it's important to learn about it early. Here are some questions everyone, and especially women, should ask about osteoporosis.

• Osteoporosis is a debilitating, progressive skeletal disease that silently robs bones of their mineral density and strength.
• More than 1.4 million Canadians, mostly women, are afflicted with or are at high risk for this bone-thinning disease.
• The disease can lead to fractures and collapsed vertebrae.

• A lack of hormones (usually estrogen), exercise and/or calcium may deplete bone mass and impair bone structure, weakening bones.
• Estrogen levels decline after menopause, leaving women, particularly those who are small-boned or underweight, with a heightened risk for the disease.
• An unbalanced diet, genetic predisposition, steroid use, cigarette smoking and low testosterone levels (in men) may also contribute to the disease.

• A lifelong, high-quality diet rich in calcium nourishes and strengthens bones. During adulthood, daily calcium intake may bolster bone density.
• Consuming plenty of calcium throughout childhood and early adulthood helps build peak bone mass, which may offset bone loss later in life.
• A variety of nutrients in foods — including isoflavone and lignan phyto­estrogens, and vitamins C, D and K — help promote bone strength as well.
• The trace mineral manganese, plentiful in pineapple, is thought to improve the body's absorption of other bone-building minerals.
• Animal research suggests that omega-3 fatty acids may stimulate the growth of new bone protein, an important structural element in bone tissue.
• Because elevated levels of homocysteine have been implicated in osteoporosis, the B vitamins folate, B6 and B12 may be useful by converting this amino acid to a less harmful substance.

• A diet rich in fruits and vegetables may protect against osteoporosis.
• People who consume the most fruits and vegetables have higher bone-mineral density, an important defense against fractures.
• Well-known bone-building vitamins and minerals are plentiful in produce.
• Potassium and magnesium in fruits and vegetables may preserve bone strength. Research links these minerals to a slower decline in bone-mineral density.
• Eating plant protein instead of animal protein, and consuming a diet that isn't excessive in protein, is recommended.
• Animal protein, and an overabundance of protein in general, may raise the risk for osteoporosis-related fractures.
• In addition to enhancing bone density, vitamin C helps form the connective tissue that holds bones together.
• Necessary for optimal calcium absorption, vitamin D enhances bone strength.

While osteoporosis isn't curable, it can be prevented. Take bone density seriously early on, and be sure to supplement your diet with nutrients that can help your body later in life. If you do, your chances of getting this disease could lower quite significantly.