Osteoporosis: A Silent Killer
By: Leah Cottle
Osteoporosis is a completely debilitating and often silent disease that affects ⅓ women, typically over age 60. As we progress in age (80+) the statistics get worse, identifying ⅔ women with osteoporosis.
Osteoporosis occurs when the body fails to produce enough new bone or has an insufficient supply of calcium. As a result bone remodeling is disrupted and the body breaks down the existing bones. The hardest part is that Osteoporosis is typically a disease that shows no signs or symptoms. Many women find out due to other injuries such as falls, broken bones, etc. If these other circumstances do not occur the woman might walk around with full-blown Osteoporosis unknowingly.
The best way to approach Osteoporosis is through preventative measures. As we age our bone mineral density naturally decreases, however, the speed and severity of which this occurs is influenced by various factors:
- Genetic Predisposition
- Early-onset menopause
- Lack of vitamin D in the diet
- Lack of Physical Activity
- Smoking
- Drug Use
- Caloric Restriction
- Dieting
- Lack of nutrient-dense nutritional foods
Now, a decrease in estrogen typically leads to fast and drastic bone loss which is why once menopause hits we can expect to see accelerated osteoporosis or bone mineral density decline. Unfortunately what many women don’t realize is that many of the medications we use and are prescribed can actually contribute to accelerated loss
- Anti-inflammatories
- Glucocorticoids
- Thyroid Medications
- And more
While our genetics and other health issues are somewhat beyond our control, we have complete control of our diets and activity levels. By eating a moderate, balanced and wholesome diet in addition to physical activity and maintaining an active lifestyle, we are able to combat our genetics to a degree, ensuring that our bones stay dense and strong. The best preventative measure is WEIGHTLIFTING & DIET. By lifting weights we apply variable stress and resistance to our muscles and joints that induce bone remodeling and reinforcement making bones stronger and more durable.
Diet is the next best line of defense. Did you know that many people don’t consume even half of the recommended 1,000-1,500 mg of Calcium or the 400-800 IU’s of Vitamin D per day?
The Prototype Empowered Prescription for Preventing Early On-set Osteoporosis:
- Lift weights 3-4x/week— don’t be afraid to go heavy
- Be active daily- A good goal is to strive for 10,000 steps a day
- Eat wholesome and nutritious meals balanced with all macronutrients
- Work with a coach to make sure you are not undereating, especially if you have a history of dieting
- Talk to your mother or grandmother about their experiences with Osteoporosis and Menopause so you have an idea of what to expect.
- Have conversations with your Doctor about supplementation of Calcium and Vitamin D if you cannot get enough in your diet
- Work with a Nutrition Coach to help you sort through all of this!
Again, we can’t say it enough! Prevention is the best way to approach mitigating the effects of disease!
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