Posts Tagged "osteoporosis"

Sticks and stones

Posted by Liz on Apr 6, 2009 in bone health | 0 comments

Remember that nursery rhyme from days gone by? It appears that vasomotor symptoms, including hot flashes and night sweats, may be as powerful in contributing to breakage as sticks and stones. Or at least in contributing to a lower bone mineral density (BMD). BMD reflects the strength of an individual’s bone, usually in relation to calcium content.

Researchers analyzed data for 2,213 women participating in the Study of Women’s Health Across the Nation. At the time of the study, all participants had their uteri intact, were not using hormones and were determined to be in pre- or perimenopause.  Menopausal stage and vasomotor symptoms were assessed via questionnaire and BMD was analyzed at yearly follow up visits.

The results, which are published in the March/April edition of Menopause, showed that BMD was consistently lower among women who had had vasomotor symptoms than among women who had not. These findings remained even after researchers adjusted for factors such as age, time within each menopausal stage, race/ethnicity, study site, and stage of menopause at the time that the study began.

Additionally, BMD was even lower among women who had more frequent night sweats and/or hot flashes than those who did not.

Notably, these effects varied by anatomic site and were most prevalent in the lumbar spine and hip in postmenopausal women, and at the femoral neck (pelvic region) among pre and perimenopausal women. More troubling, even women in the earliest stages of menopause also experiencing vasomotor symptoms  had lower bone mineral density than those who did not.

According to the National Osteoporosis Foundation, it is never too late to start a program aimed at halting bone loss and preventing future fractures. Because data are now suggesting that vasomotor symptoms may be linked to lower bone mineral density, it might be worthwhile to speak to your doctor to determine if you should undergo BMD testing. Other important steps include making sure that you are getting adequate amounts of vitamin D and calcium, engaging in weight-bearing activity, avoiding cigarettes and minimizing alcohol intake.

There is not time like the present to avoid potential pitfalls (no pun intended). Only you and your health practitioner can determine the proper steps to take. I’d also encourage you to read more about osteoporosis at the National Osteoporosis Website. The information is thorough and easy to navigate through.

Sticks and stones may break your bones. And hot flashes and night sweats might hurt you? Yikes!

Bad to da bone, part 2

Posted by Liz on Mar 20, 2009 in bone health | 2 comments

Is there any way to prevent bone loss after menopause? It is possible that eating the proper balance of dietary fats (i.e. omega-3 fatty acids and omega-6 fatty acids) may help.

In a study published a few years ago in the Journal of Nutritional Biochemistry, researchers assessed bone mineral content and bone density in female rats. These measures are used to determine how much bone loss you have in a particular area and the risk for developing osteoporosis. The National Osteoporosis Foundation provides an excellent summary.

In the study, half the rats had their ovaries removed (leading to a rapid decline in estrogen and subsequent bone loss) and half remained intact. They were then fed diets with different ratios of omega-3s and omega-6s. After 12 weeks, data showed that rats with the lowest ratio of omega-6 to omega-3 fatty acids in their diets had significantly less bone loss and a higher bone mineral density, even in the absence of estrogen. This translated to significantly lower bone loss.

Omega-6 fatty acids are most commonly found in foods such as vegetables oils, nuts,  seeds and eggs while omega-3 fatty acids are more commonly found in fatty fish (salmon, mackerel),  nuts (walnuts) and certain vegetable oils. Notably,  eating both omega-3 and omega-6 fatty acids has been shown to lower the risk of heart and possibly other diseases. However, research continues to point to balance.

These particular findings may be due to the ability of omega-3 fatty acids to reduce the production of inflammatory compounds that associated with the breaking down or “resorption” of bones. Estrogen provides a similar protective effect but after its decline, the body becomes more vulnerable.

While researchers caution that the study results cannot be translated to humans, they certainly look promising.

It’s all about balance, right?!

Something’s fishy

Posted by Liz on Dec 12, 2008 in bone health, heart disease, hot flash | 5 comments

A small study in the online edition of the journal Menopause suggests that a supplement containing  omega-3 fatty acids may help reduce hot flashes in menopausal women.

Canadian researchers evaluated the influence of omega-3 supplementation in 120 women (between the ages of 40 and 55) experiencing hot flashes who took either a real pill containing oeicosapentaenoic acid (EPA) or dummy pill for 8 weeks.  At the start, study participants had an average of 2.8 hot flashes daily.

At the study’s end, women taking omega-3 fatty acids had 1.5 times fewer hot flashes daily compared to women taking dummy pills, whose hot flash frequency decline by 50%. Hot flash severity, however, remained similar between the groups and the use of omega-3s did not impact mood or other quality of life factors.

Although the researchers caution that more study is needed, it’s important to note that earlier data do suggest that omega-3s may be useful in reducing hot flashes.  Regardless, the benefits of incorporating omega-3s in midlife, which include potential protection against heart disease and osteroporosis, should not be overlooked.

Bad to da bones

Posted by Liz on Oct 24, 2008 in bone health | 4 comments

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Many of us have reached for that third, sometimes fourth glass of wine when out with friends. An occasional trangression never hurts, right?  But for years now, researchers have been warning us to skip those last two glasses. Besides the usual suspects, like breast cancer or stroke, binge drinking (4 or more drinks in a 2 hour period for women, 5 or more for men) can also reduce bone mass and bone strength and consequently, increase the risk for osteoporosis.

Now, for the first time, researchers have identified why binge drinking is bad for da bones – it’s all about genes!

What they found that rats given amounts of alcohol equivalent to binge drinking showed altered expression of two molecular pathways directly responsible for for normal bone metabolism and bone mass. These effects remained even after factors such as body weight or bone mass density were accounted for.

The researchers also found that an anti-bone resorptive agent known as ibandronate was able to correct changes in gene expression., which suggests that alcohol-related bone loss may be correctable. The study was published in the July issue of Alcoholism: Clinical and Experimental Research.

So, why should you care?

As I’ve written before, women undergoing menopause are already at risk for bone loss and osteoporosis. Binge habits may simply exacerbate this process, leading to an even greater risk.

My grandmother always said “everything in moderation.” She lived to be 90 and was still moving furniture around her apartment in her mid-80s.  That lady was bad to the bone, for sure!

A Balancing Act

Posted by Liz on Aug 22, 2008 in bone health | 0 comments

[youtube=http://www.youtube.com/watch?v=B8_qFFy6R6Q]

One of the biggest challenges of life is to keep it all in balance, right? This is ever more important as we age and our bones start to thin. Postmenopausal women are three times likelier to fall than men who are the same age. This is due, at least in part, to declining estrogen levels, which not only affect postural stability but also the speed at which spacial information is processed by the brain.

Researchers now say that moderate amounts of exercise may significantly improve balance in postmenopausal women who suffer from osteoporosis.

In this study, 28 postmenopausal women participated in twice-weekly, 30 minute sessions on the treadmills over a month-long period. At the study’s end, significant improvements were seen in all balance tests.

The researchers say that this suggests that exercise is valuable in younger postmenopausal women for reducing fracture risk, risk of falls and reaction time. Walking at a fast pace is one of the safest ways to achieve results.

Check out these earlier posts for additional tips on how to achieve better bone health.  I don’t believe that any of us will end up on a double high wire after an intensive treadmill workout but I do believe that we can all benefit from improved balance!