| Since osteoporosis and osteoarthritis are two major | | | | signs of menopause or women who are hormone |
| causes of back and body pain, it is helpful to be | | | | deficient in estrogen, it might be a good idea to |
| familiar with different management and prevention | | | | increase your estrogen level to make sure it is |
| techniques. | | | | well-balanced in your body since low levels could lead |
| Osteoporosis is a major health threat for mostly | | | | to loss of bone density. |
| millions of postmenopausal women. It is a bone | | | | Osteoarthritis is one of the leading causes of back |
| disease that causes bones to break down and | | | | pain for people. Osteoarthritis, especially seen in older |
| become brittle to the point where they are at high | | | | people, is the breaking down of cartilage, disks, joints |
| risk for fracture. Those who are very thin or have a | | | | and synovial fluid that allows our body freedom of |
| small frame are at high risk for osteoporosis. | | | | motion. |
| Other high risk factors include having a family history | | | | Osteoarthritis mostly affects cartilage, the hard but |
| of the disease; having had early menopause; having a | | | | slippery tissue that covers the ends of bones where |
| low calcium intake (less than 1000 mg per day); | | | | they meet to form a joint. Healthy cartilage allows |
| having a low Vitamin D intake (not getting at least | | | | bones to glide over one another. It also absorbs |
| 400 I.U.'s per day); consuming too much meat or | | | | energy from the shock of physical movement. In |
| concentrated protein; not being physically active; | | | | osteoarthritis, the surface layer of cartilage breaks |
| being a smoker; and consuming too much alcohol, | | | | down and wears away. This allows bones under the |
| soda and/or coffee. | | | | cartilage to rub together, causing pain, swelling, and |
| Early signs of osteoporosis may start with sharp | | | | loss of motion of the joint. Over time, the joint may |
| lower back pain which could mean a stress fracture. | | | | lose its normal shape. |
| Signs of diminished height or a humpback look | | | | Also, small deposits of bone - called osteophytes or |
| (kyphosis) is a good indication that the bones of the | | | | bone spurs - may grow on the edges of the joint. |
| spine are losing substance and becoming porous. | | | | Bits of bone or cartilage can break off and float |
| OSTEOPOROSIS MANAGEMENT AND PREVENTION | | | | inside the joint space. This causes more pain and |
| For strong and healthy bones you absolutely must | | | | damage. |
| -Consume at least 1000 mg per day of calcium | | | | OSTEOARTHRITIS MANAGEMENT AND |
| (preferably in citrate form) but no more than 1200 | | | | PREVENTION |
| mg | | | | To help manage and prevent osteoarthritis you must |
| -Be sure to get at least 400 International Units I.U.'s | | | | -Eat plenty of a variety of fruits and vegetables |
| of Vitamin D EACH DAY. | | | | preferably organic. |
| -Be sure to eat a well-balanced diet of breads, fruits | | | | -Eat lots of berries because they have anti-oxidants |
| veggies, and fish for adequate magnesium intake. | | | | which help relieve pain and inflammation. |
| Good sources of calcium include low-fat dairy | | | | -Eat a lot of fish with Omega-3 Essential Fatty acids. |
| products; dark green, leafy vegetables; and | | | | -Avoid a lot of saturated fats especially trans fat. |
| calcium-fortified foods and beverages. Also, | | | | -Eat more whole grains, nuts and seeds. |
| supplements can help ensure that the calcium | | | | -Try to stay away from any refined flours, pastas or |
| requirement is met each day. Calcium citrate is the | | | | rices. |
| best form of calcium to take in supplement form. | | | | -Drink plenty of water to help lubricate joints and |
| Vitamin D, necessary for calcium absorption in the | | | | disks. |
| bones, is synthesized in the skin through exposure to | | | | -Take a glucosamine, chondroitin or MSM supplement |
| sunlight. While many people are able to obtain enough | | | | for joint/cartilage support and pain reduction. |
| vitamin D naturally, older individuals are often deficient | | | | Be sure to do some form of light aerobic exercise |
| in this vitamin. This is partly because they spend | | | | that won't be so hard on your body such as |
| limited time outdoors. Such individuals may require | | | | swimming, cycling, using an elliptical machine and/or a |
| vitamin D supplements in order to ensure an | | | | stairmaster. |
| adequate daily intake. | | | | Even going for a walk is very important and DOES |
| Because meat or concentrated protein has a | | | | count as exercise. So just get up and move. Studies |
| tendency to pull calcium out of bones, it is a good | | | | show that osteoarthritis sufferers can reduce their |
| idea to eat less meat and get more protein from | | | | level of pain and discomfort with just 3 months of |
| vegetable sources. If you are concerned about iron | | | | regular aerobic exercise. |
| deficiency, you can get a good source of iron from | | | | As you age especially, you need to be more aware |
| whole grains, cooked beans, apricots and prunes. | | | | of building and maintaining strong and healthy bones |
| Never take an iron supplement. | | | | and muscles. Stronger and healthier bones, muscles |
| Like muscle, bone is living tissue that responds to | | | | and joints will give your spine a better foundation of |
| exercise by becoming stronger. The best exercise | | | | support and reduce your chances of back pain. |
| for your bones and osteoporosis prevention is | | | | If you want a life without back pain and a body that |
| weight-bearing exercise that forces you to work | | | | will last a long time try these different management |
| against gravity. Some examples include walking, | | | | and prevention techniques. Your entire body will |
| climbing stairs, lifting weights, and dancing. | | | | thank you for it. |
| Also, for postmenopausal women or women showing | | | | |