Through education and improved health practices, the term "dowager's hump" could become one of those phrases that can be relegated to the past. Maxine, 68, has consciously worked to avoid developing this disfiguring curvature of the spine that her mother developed because of her severe osteoporosis.

"My mother's bones became thin and brittle over the years, and she didn't realize that she was getting tiny fractures that eventually made her spine curve and cause that hump," recalls Maxine. "I know now that a lot of it was diet. I never saw her drink a glass of milk, and she didn't like any kind of cheese. That was before the days of vitamin pills, so she didn't take calcium supplements either. And her smoking habit didn't help," adds Maxine.

The human machine is constantly building bones, as living tissue breaks down and is replaced by new bone tissue. As we age, the process becomes less efficient and we lose bone more rapidly than it is replaced. With osteoporosis the bones become more porous, gradually weakening them. When they get brittle they can fracture easily from such simple movements as bending over to pick up a pet or a bag of groceries, or even just coughing too forcefully.

It is a silent and gradual disease that weakens the spine and causes fractures of the wrist, hip and spine. As most seniors know, hip fractures are a serious threat and can result in permanent disability. Many can no longer live independently after such a fracture, and may need nursing home care.

Over 28 million Americans have or are at risk of osteoporosis, and a
whopping 80% are women. Bone loss in women accelerates after menopause when estrogen levels decline dramatically. Despite having greater bone mass than women, men are also at risk for osteoporosis without knowing it because they look and feel fine. Some of the risk factors for this silent disease are:

• family history of osteoporosis
• previous fracture
• low body weight, slender build
• low calcium diet and lack of vitamin D
• inactivity
• too much caffeine or alcohol
• smoking
• women past menopause
• excessive use of some medications (steroids or thyroid hormone)

The good news is that you can prevent, delay or reduce bone loss through healthy habits. Include calcium in your diet (1200 mg daily), take in enough vitamin D (by getting 10-15 minutes of sunshine three times a week, drinking fortified milk and eating vitamin D fortified cereals), quit smoking, and be physically active every day. Weight bearing exercises like walking, dancing, hiking and climbing stairs force your body to work against gravity and make your legs and feet support and carry your weight.

Calcium, the mineral that makes bones dense and strong, plays a key role in bone maintenance. One health website states, "Think of your bones as a bank account in which you "deposit" and "withdraw" calcium throughout your life. During childhood and early adulthood you build your bone bank. By age 25, without daily deposits your body will begin to withdraw the calcium it needs from the bone bank." Over time, if more calcium is withdrawn than is put in, the result will be thin weak bones---osteoporosis. Make it a goal to eat
3-4 daily servings of some of these calcium rich foods: milk, cheese, yogurt, broccoli, dark leafy vegetables, almonds, soy milk or tofu, instant oatmeal, and sardines (with bones). Buy calcium enriched orange juice, add yogurt to veggie dips, grated cheese to salads, and sliced cheese to sandwiches.

If you are concerned about your bones, ask your doctor about a bone density test. Women may want to weigh the benefits of hormone replacement therapy. Both men and women can benefit from dietary changes, exercise, quitting smoking, and cutting back on alcohol (more than 2 drinks prevents calcium absorption).

If you already have osteoporosis, put personal safety first: start an exercise plan suited to your abilities that will strengthen muscles, reduce the risk of falls in your home by making it safer, wear shoes that give good support, and don't run to catch that bus or answer a phone or doorbell. An unexpected fall could undo your hard won health and independence.

RESOURCES

• Senior Help-Line for the Council on Aging for Southeastern Vermont can give you information about osteoporosis and how to avoid it (800-642-5119).
• Ask your local library to get the book, Strong Women, Strong Bones: Everything You Need to Know to Prevent, Treat, and Beat Osteoporosis (by Miriam Nelson).
• Join a health facility, or take an exercise class like Strong Living or
  Bone Builders (call the Council on Aging for a calendar of classes near you or click here).
  

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