Boning Up On The Big "O"

We need to keep on standing straight and tall and there is new information to help us prevent osteoporosis, a disease that affects women and now men in large numbers.

U.S. Surgeon General Richard Carmona has warned that by 2020 half of the older Americans will be at risk for osteoporosis-related fractures, and a recent study from Stanford notes that more than half the people with osteoporosis remain undiagnosed.

Osteoporosis statistics are frightening — 44 million men and women in America have, or are at risk for, osteoporosis. One out of two women and one out of five men will get osteoporosis if prevention isn't taken. Consider, too, that for women, the risk of osteoporosis is greater than the risk of uterine, ovarian, and breast cancer combined. The way things stand now, one woman out of two over the age of 50 and one in five men over the age of 70 will at some time experience an osteoporosis-related fracture.

Bones become thinner as we get older. How well our skeleton was constructed in childhood is the best predictor of bone strength later. We build peak bone mass — the most we will ever have — into our early 30s. At about age 35 we begin to lose one percent of our bone mass per year. For women, bone loss accelerates at menopause.
Bone is living tissue that's constantly remodeling with little critters called osteoblasts that build bone and other critters called osteoclasts that take away old bone. We need to keep the bone builders ahead to keep the process balanced.

The newest bone-sustaining pharmaceutical is Boniva, the first once-a-month drug approved by the FDA for both the prevention and treatment of osteoporosis. Another exciting advance is Forteo, an injectable bone growth drug. According to Eric Colman, MD of the FDA, "this is the first drug approved that stimulates bone formation instead of slowing down the breakdown of bone."

So what do we do?

Weight-bearing exercise is vital. According to the National Osteoporosis Foundation, the following are preferred weight-bearing exercises: walking, stair climbing, hiking, dancing, weight-training, jogging, cross-country skiing, and aerobic dance of the low-impact variety. If joint pain is a problem for you, then take your weight-bearing exercise into the water and perform water jogging or water aerobics. And perform three or four sessions per week for 30-45 minutes.

The most recent consensus of the National Institutes of Health reports that most Americans fail to meet the current guidelines for calcium intake — between 1,000 and 1,500 milligrams of calcium a day, depending on your age.

It's also important that 800 international units of vitamin D be taken to assist calcium absorption into bones along with magnesium, vitamins B6 and B12, boron, manganese, zinc, and folic acid. If getting calcium is a challenge, consider supplementation and count only the elemental calcium in your supplement.
Lastly, consider a bone density test, which every woman at menopause and every man and woman with risk factors should take. Bone density tests yield

T-scores, and here's what they mean:
T score above -1 = normal bone mass
T score between -1 and -2.5 = low bone mass or osteopenia
T score at or below -2.5 = osteoporosis

Today we have more ways than ever before to prevent osteoporosis and fractures. We have Miacalcin nasal spray, Evista, Fosamax, Actonel, Boniva, and Menostar, a very low-dose estrogen patch that joins a fleet of other estrogen products — long approved for the prevention of osteoporosis. And just think about what we could do with the more than $17 billion per year that is currently spent on osteoporosis in the United States alone.

So get busy and take the appropriate measures to prevent osteoporosis:
Adequate calcium plus vitamin D
Balanced diet
Regular weight-bearing exercise
Quit smoking
Have a bone density test
Talk with your doctor about osteoporosis
— Ruth S. Jacobowitz

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European Escape
A piece of Italy recently arrived in the neighborhood. The new Bel Viso European Skin Care and Spa in Carmel Valley embodies all characteristics of a genuine European encounter. This spa provides more than a serene Tuscan feel, imported products, and specialized authentic treatments, it is a true getaway just around the corner. "My whole concept of the spa is to create the feeling of being on vacation while you are here," explains owner Claudia Susi, adding, "[For] all those busy career women and stay-at-home moms who don't have the time to escape to Italy, I brought Italy to Carmel Valley." The spa has a variety of stimulating services and specializes in rejuvenating facials, massage, and body treatments.
(858/356-0232, www.mybelviso.com) — Kaila Lee

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A Healthy Anniversary

The Scripps Center For Executive Health just turned 25 years old. The one-day all-inclusive examination program that is the backbone of the center continually serves over 1,000 people each year, using the latest in state-of-the-art technology. Some 15 doctors spend the day attending to a single client, going over every area of early prevention and risk factors. In honor of their anniversary, they've compiled a list of 25 tips to help keep you healthy, and give you an idea of what it's like to visit their facility. It may not be a silver necklace, but it's certainly far more important. (www.scrippshealth.org) — Ryan Thomas

1. Get A Whole-Person Examination — A head-to-toe physical examination is key to establishing your health "baseline" and screen for diseases.
2. Know Your Risks — Your family's medical history can give you a wealth of important information about your own health.
3. Watch Your Weight — If you're overweight, you may also have an increased risk of developing heart disease and several types of cancer. Talk to your doctor about where your weight should be.
4. Avoid The Healthy Tan — Skin cancer is the most common form of cancer in the U.S. Protect your skin every day, even on cloudy days.
5. Be Pro-Antioxidants — Fruits and vegetables are necessary for good health. Remember, the more color in starches, fruits, and vegetables, the more healthy they are for you.
6. Know Your Fat — Good fats, like those found in avocados, salmon, and extra virgin olive oil, actually lower your risk of developing cardiovascular disease.
7. Eat Breakfast — People who skip breakfast often end up eating more throughout the day than those who do have that morning meal.
8. Floss — Flossing helps remove plaque from between teeth and also helps prevent infectious periodontal disease, which can lead to tooth loss.
9. Engage Your Brain — Exercising the brain helps blood flow and stimulates the production of molecules that help brain tissue thrive and possibly ward off diseases such as Alzheimer's.
10. Sleep Long — Make it a point to try to get as much sleep as you need to feel your best. If you have problems falling or staying asleep, talk to your doctor.
11. Laugh More — Is laughter the best medicine? Sometimes, especially if you're trying to reduce stress levels and release "feel good" endorphins into your bloodstream. Take time to listen to a co-worker's funny story or read that amusing email everyone is talking about.
12. Temper Your Temperament — And if you can learn to laugh when little things go wrong-or at least not explode in anger-even better. There's a strong correlation between anger and high blood pressure and premature expression of heart disease. Remember, anger kills. Try to be aware of situations that spark your temper, and find calmer, healthier ways to react.
13. Drink More Water — The eight-glasses-a-day rule still holds true. Water helps keep your cells hydrated, flushes out toxins, and prevents dehydration. Even slight dehydration can lead to fatigue and headaches, so be sure to drink up. Tea, juices and sports drinks count, too, as long as they're not caffeinated. Caffeine can help promote dehydration.
14. Wash Your Hands — Cold and flu viruses can be passed along by touching a doorknob, telephone or other object that was recently handled by an infected person, then touching your eyes, nose or mouth. Get in the habit of washing your hands often and well.
15. Take a Vacation — Time away from the issues and routines of everyday life can work wonders to reduce stress, strengthen family relationships, put you back in touch with nature and let you concentrate on enjoying time without rules and deadlines. Try to take at least a week; you may need the first few days just to get out of "work mode."
16. Watch Your Liquid Calories — Soda, fruit juice, flavored water, coffee drinks and alcoholic beverages can contain hundreds of calories. If you have a glass of orange juice, a cafe mocha and a glass of wine during the course of a day, you may easily be drinking 500 liquid calories. Be sure to count them in your daily totals.
17. Love More — Loving relationships can help you live a longer, healthier life. Make it a point to establish and nurture close, supportive relationships with loved ones.
18. Eat Low on the Food Pyramid — Eat plenty of nonprocessed grains, fruits, nuts, leafy greens and avoid complex sugars, creamy sauces, and over indulging in red meat.
19. Get Breathless — Weight control, a healthier heart and lungs, stronger bones, increased energy, a sense of well-being, a lower risk of many diseases- all from 30 minutes of exercise a day. Find an activity you enjoy or recruit a workout partner to keep you on track. You don't have to do it all at once, either. Three ten-minute sessions a day will still enable you to reap the benefits.
20. Stay Upbeat — A 2002 study found that optimists have a 50 percent lower risk of early death than their pessimistic peers. Optimists are also more likely to be less stressed and have lower blood pressure. If you tend to see the negative side of things first, try to change your perspective and look for the good as well.
21. Keep Your Shots Current — Not all childhood vaccinations last forever; for example, the vaccine against whooping cough is good for only about 10 years. Newer vaccines, such as those that help ward off chicken pox and the flu, also can help you stay healthy. Talk to your doctor about which ones you should have.
22. Make Time for Health Screenings — It can be hard to fit a mammogram, colonoscopy, Pap smear or prostate-specific antigen (PSA) test into a busy schedule, but these screenings are critical to early diagnosis of diseases-and the sooner they can be diagnosed, the sooner treatment can begin. Ask your doctor which screenings you should have, and get them.
23. Curb Your Processed Sugars — Talk about empty calories...processed sugars, such as white sugar, brown sugar and molasses, have no nutritive value and plenty of calories. They can also cause insulin levels to rise, and create an artificial "sugar high" that can result in a "crash" an hour or so later.
24. Chill — Constant stress can raise cortisol and deplete seotonin levels, and that can harm your cognitive thinking and your immune system. Each of us has different stress factors and we handle them in different ways. Invest a few hours in identifying stressors in your life and developing your own personal Stress Mastery Plan, and the payoff could be more stress-free years to enjoy.
25. Live Well. For Life. — Whether you're a busy CEO or a busy stay-at-home mom, you need a healthy balance between work, family, and self. Be a better juggler. Schedule an hour (or as much time as you can) to yourself each day to relax, take a walk or call a friend. There's no sense in living longer if you don't enjoy your life. Take time to savor the good things that come your way and don't live a life of regret.

Call 1-800-SCRIPPS or visit www.scripps.org.