Hot Health Tips

Osteoporosis-A Silent Epidemic
By Dr. Craig Bentham

Most women are unaware that they have osteoporosis until the first tell-tale sign; a hip, vertebrae, or rib fracture. Osteoporosis is responsible for more than 1.5 million fractures annually (National Osteoporosis Foundation). Research has found that women can lose up to 20 percent of their bone mass in the five to seven years following menopause, making them more susceptible to osteoporosis. We want the women at Curves to be completely aware of the risk factors and prevention strategies for osteoporosis so that you don't become one of these statistics!

In 1981, the Harvard Medical School Newsletter wrote an article about osteoporosis and called it "a silent epidemic." That was almost 25 years ago! If we've been aware of the risks associated with this disease for some time now, why are the numbers increasing each year? According to the National Osteoporosis Foundation 2000 Census Data, there are more then 44 million Americans (aged 50 and older) afflicted with this problem—again, that's 44 million people, and 80% are women! Just 10 years ago the estimated number was around 25 million people. Clearly, the numbers are rising at a disturbing rate.

Your Risk of Developing Osteoporosis is Higher if You:

Are female, Caucasian, thin, or short
Have a family history of osteoporosis
Began menopause early
Have a low calcium intake
Don't exercise
Smoke cigarettes
Drink more than two alcoholic beverages daily
Are on chronic steroid therapy (e.g. Prednisone)
Have hyperthyroidism
Use antacids regularly
Drink more than two cups of coffee daily

The dairy industry, medical community, and pharmaceutical companies have sold us on the idea that the best way to combat osteoporosis is to ingest sufficient calcium. The funny thing is that our levels of calcium consumption have risen tremendously during the same time period that the rates of osteoporosis have dramatically increased. So, if calcium is not the only answer, what is?

If you are concerned about osteoporosis,
follow these 5 crucial, yet simple steps to
ensure strong and healthy bones for a lifetime:

1. Resistance Strength Training…3 Times a Week!

"The #1 factor in preventing osteoporosis is resistance strength training 3 times a week!" says Dr. John D'onofrio. The human body is an amazing adaptive machine. Bones are constantly remodeled throughout life in exact response to the stresses placed on them by activity. In other words, resistance strength training exercise promotes the release of bone-building hormones and, in essence, builds stronger bones. This is why the Curves and/or any resistance training workout are superior to walking, swimming, and biking. Although great for your cardiovascular system, "non weight bearing" aerobic activities do not prevent osteoporosis!

2. Which Calcium Supplement Should I Take?

Contrary to popular belief, the conventional recommendation of a balanced diet rich in calcium is not sufficient enough. In order to optimize calcium absorption, one needs to take calcium in conjunction with magnesium, vitamin D (remember sunshine is the best source of vitamin D), molybdenum, boron, phosphorus, and manganese. In addition, vitamin K has also been shown to prevent osteoporosis and build stronger bones. All the vitamins and minerals we've mentioned above may seem a little overwhelming, but Curves has made it easy for you to ensure you'll get everything you need in a Curves supplement with bioavailable Calcium. It has calcium citrate & malate with the above minerals for optimum absorption! Don't put yourself at risk, get the proper form of calcium today!

3. When It Comes to Exercise & Taking Calcium…The Earlier The Better!

The term "prevention" sits at the very foundation of our health and nutrition philosophy. The medical paradigm suggests that we wait until a disease has manifested itself, and then through medical or surgical intervention, we attempt to fight of the symptoms or disease, when in actual fact, it may be too late. Fortunately, more and more research on prevention is emerging. In fact, a great number of studies are showing how important it is for children and adolescents to exercise on a daily basis at an early age. A new report suggests that bone mineral density is determined more by the exercise a teenager engages in, than by calcium intake (Pediatrics 2000; 106: 40-44). Also, according to National Osteoporosis Foundation, "By about age 20, the average woman has acquired 98 percent of her skeletal mass." What does all this mean? It means that building strong bones during childhood and adolescence can be the best defense against developing osteoporosis later in life.

4. Avoid Phosphoric Acid

One of the quickest ways to leach the hard earned calcium in your bones is by drinking soda. Not only is soda full of sugar, but it also contains phosphoric acid. Phosphoric acid leaches calcium from bones and is a major contributor to the rising increase in osteoporosis. (Source: UC Davis Health System)

5. Avoid Synthetic Estrogens

Even though synthetic estrogens (ie. hormone replacement therapy) have been shown to slow the development of osteoporosis, we still do not recommend them!

Premarin was introduced in 1942 as the cure for menopausal symptoms, and osteoporosis in postmenopausal women. It was taken off the market in 2002 because preliminary results of a major long-term study (that included 16,000 participants) showed hormone replacement therapy (HRT) increased risks of breast cancer, heart attack, stroke, and blood clots in the legs and lungs. Although Premarin has been shown to reduce osteoporosis and hot flashes, the conclusion from recent studies shows that the risks do outweigh the benefits. The alarming fact surrounding this issue, is that Premarin was the most prescribed drug in America each year from 1992 through 1999 (45 million American women), and perhaps the most prescribed drug ever. (JAMA July 17, 2002;288:321-333.) If you are experiencing menopausal symptoms like hot flashes and irritability, try Curves' all natural "Herbal Fem Support". It has successfully helped thousands so far!

REMEMBER…you are already doing one of the most important things to combat osteoporosis-resistance strength training at Curves! The Curves workout enables you to target every area of the body, which induces "good" stress to every bone in your body. It is important to know that it is never too late to start a "prevention" approach!