Healthy lifestyle equals healthy bones, free from osteoporosis

The 10th message of the Nutritional Guidelines for Filipinos (NGF) states that “For a healthy lifestyle and good nutrition, exercise regularly, do not smoke and avoid drinking alcoholic beverages”. This health advice is not only to prevent chronic degenerative diseases, such as cardiovascular diseases (CVD), diabetes mellitus, hypertension, and cancer but is also helpful in preventing osteoporosis. The NGF was developed by the technical working group of health and nutrition professionals led by the Food and Nutrition Research Institute of the Department of Science and Technology (FNRI-DOST).

Osteoporosis is a crippling bone disease where the bones lose mass and density, resulting in large pores in the bones that become fragile. It is also called the “silent disease” because it may not be diagnosed at an early stage until a fracture usually occurs in the hip, wrist or spine.

There are many contributing factors to the development of osteoporosis. These include being female, being thin or having a small frame, advanced age, hormonal status (irregular menstruation or menopause), eating disorders (anorexia or bulimia), use of certain medications (corticosteroids and anti-convulsants), a low-calcium diet, inactive lifestyle, cigarette smoking and excessive alcohol use.

Adequate intake of calcium and vitamin D throughout life may lower the risk of developing osteoporosis. During childhood and adolescence, bones increase in size and mass and continue to add more until age 30 or when the peak bone mass is reached. Peak bone mass is the point when the maximum amount of bone is achieved. Also at age 30, bone loss starts depending on how strong the bones are. The stronger the bones, the lesser the chance of losing bone mass and density at an early age.

Studies have concluded that exercise helps build bone mass and density during the formative years. Exercise is important for balance and coordination to prevent bone-fracturing falls among older adults.

It is therefore important to engage in weight-bearing exercise to maximize bone strength and density to prevent osteoporosis later in life. Weight-bearing exercise causes the bones and muscles to work against gravity while they bear the weight of the body. Such exercise includes walking, running, jogging, skating, aerobics or dancing. These should be done for 30-60 minutes at a time, three to five days a week for optimal results. Resistance exercises, such as weight training are also important because they help improve muscle mass and bone strength.

Smoking delays healthy bone development by making calcium less efficiently absorbed by the body. Smokers do not achieve the maximum bone growth and have lower bone mass, making them susceptible to osteoporosis.

Excessive alcohol intake can lead to increased calcium loss especially for individuals 35 years and over or in the pre-menopausal stage. The calcium loss may be due to reduced calcium absorbability which may result to bone loss and eventually lead to osteoporosis.
Adequate calcium in the diet and healthy lifestyle, like regular exercise, avoiding smoking and drinking alcoholic beverages, do not only help promote healthy bones but more importantly help prevent osteoporosis.

For more information on food and nutrition, you may write or call, Dr. Mario V. Capanzana, Director, FNRI-DOST, Gen. Santos Ave., Bicutan, Taguig City. Direct lines and fax: (02) 837-2934 and 837-3164, Trunklines: 837-2071 local 2296 and 2284, 837-8113 local 318 and 319; e-mail: mvc@fnri.dost.gov.ph or mar_v_c@yahoo.com. FNRI-DOST website: http://www.fnri.dost.gov.ph

Source:

FNRI-DOST S & T Media Service
Rhea C. Benavides-de Leon