Bone thinning due to osteoporosis affects both men and women. However, men have the advantage of generally larger and stronger bones which are less apt to break.

Bone is a living tissue made up of minerals and protein. Bone continuously changes in a process called remodeling. During remodeling new bone is made and old bone is replaced. When you are young you make new bone faster than you break down old bone until you reach a peak bone mass in your 30s. After that, the pace of remodeling changes, and you lose a little more bone than you gain.

After menopause, women experience a dramatic increase in bone loss due to the sudden drop in estrogen. By age 65 or 70, men and women have similar bone loss rates. As you age, calcium isn’t absorbed as well, and it isn’t retained as efficiently. In addition, Vitamin D isn’t produced as well by skin from sunlight exposure.

By age 75, the percentage of people with osteoporosis is the same in both men and women. However, women have more fractures because they have smaller bones, and they have lost bone over a longer period of time.

Risk factors for osteoporosis besides sex and age include:

• Family history
• Body type - thin or small framed people are at higher risk
• Taking certain medications
• Tobacco and alcohol use
• Inactivity
• Low calcium and Vitamin D intake

How can I limit bone loss?

• Eating a calcium rich diet (dairy products, spinach)
• Get enough Vitamin D (sunlight)
• Get enough protein (meat, dairy legumes, nuts)
• Weight bearing exercise (walking, jogging, stair climbing)
• Weight lifting exercises
• Adequate Vitamin K intake (green leafy vegetables)
• Avoid excessive alcohol
• Stop smoking

Taking some simple steps may delay or even prevent osteoporosis.

Source: Mayo Clinic Health Letter, Feb. 2003 & June 2006 issues