ScienceDaily (May 8, 2010) — The stage for osteoporosis is set well before menopause — but exercise can help rewrite the script, according to Medical College of Georgia researchers.

Declining estrogen levels have long been associated with osteoporosis, but bone density starts to decline years before these levels drop, according to Dr. Joseph Cannon, Kellet Chair in Allied Health Sciences and principal investigator of the National Institute of Aging-funded study. It’s during that time that levels of follicle-stimulating hormone, released by the pituitary gland to help regulate ovarian function, actually increase.

Cannon theorizes that higher levels of FSH decrease bone mineral density by increasing cytokines, regulatory proteins produced by white blood cells. One cytokine in particular, interleukin-1, signals certain cells to transform into osteoclasts, which break down and resorb bone. “We hypothesize that the higher levels of FSH decrease bone mineral density by influencing the production of cytokines,” said Cannon, who presented his team’s research at the American Physiological Society’s Experimental Biology 2010 conference in Anaheim, Calif. (April 24-28).

After measuring FSH and bone mineral density in 36 women between the ages of 20 to 50, the researchers correlated higher FSH levels with lower bone mineral density. When they incubated FSH with white blood cells isolated from the women, it stimulated production of interleukin-1. Moreover, higher circulating levels of IL-1 correlated with lower bone mineral density, if the levels of interleukin-1 inhibitory factors were taken into account.

Additionally, they found that study participants who exercised more than 180 minutes a week retained greater bone density.

“Our work provides more evidence that physical activity is important for maintaining bone density. It’s a case of ‘use it or lose it,’” Cannon said, citing his team’s findings that exercise seemed to promote inhibitory factors that help keep interleukin-1 and bone breakdown under control.

The team’s next step is to determine how exercise influences the expression of interleukin-1 inhibitory factors.

Team members include Dr. Miriam Cortez-Cooper, assistant professor of physical therapy; Eric Meaders, assistant professor of biomedical and radiological technologies; Judith Stallings, assistant professor of physician assistant; Sara Haddow, assistant professor of physician assistant; Barbara Kraj, assistant professor of biomedical and radiological technologies; Gloria Sloan, research associate; and Dr. Anthony Mulloy, section chief of endocrinology and nutrition.

Femmerol and Hot flashes: A nonprescription treatment such as Femmerol and lifestyle choices can help with many symptoms such as hot flashes night sweats, insomnia and fatigue.

Women confirm regular exercise like walking and yoga do help reduce hot flashes and also help them sleep better.

Avoid foods that may trigger flashes, such as spicy foods and alcohol.

Do all you can to prevent heart disease and osteoporosis: Studies show a low-fat, low-cholesterol diet will help reduce the risk of heart disease, regular exercise can help control weight, and its good for your heart and bones.

From the Medical Handout

The Female Patient ® May 2009

Vitamin D helps your body absorb calcium, which is needed to build and maintain strong bones. People with low vitamin D levels may have low bone mass or low bone density.

Why do I need vitamin D?

Vitamin D helps protect your bones. Calcium works with vitamin D to build bone mass in children and keep bones strong and healthy in adults. Maintaining appropriate levels of vitamin D and calcium is especially important for women, because they are more likely to develop osteoporosis (a condition that makes bones weak and easily breakable).

How can I get vitamin D?

You can get vitamin D from 3 sources:

• Sunlight

• Food

• Supplements and medications.

Your skin makes vitamin D from the sun’s rays. This is why vitamin D is known as the “sunshine vitamin.” The amount of vitamin D your skin makes depends on the time of day, season, your location (southern and southwestern regions of the United States are generally sunnier), skin color, and age. However, it may be best to stay out of the sun because of concerns of skin cancer. Sunscreens block the rays necessary for your skin to make vitamin D, and being in the sun without sunscreen can make you vulnerable to the sun’s harmful effects. Many people thus obtain vitamin D from other sources, such as food or supplements.

Foods rich in vitamin D include fatty fish (like mackerel, salmon, and tuna), egg yolks, and beef liver. Vitamin D is sometimes added to many other foods, such as milk, margarine, and breakfast cereals. It is very difficult to get all the vitamin D you need from food alone. This is why people may also take vitamin D supplements. Before taking any supplement, talk to your health care professional. Find out if your calcium supplement, multivitamin, or medication already contains the right amount of vitamin D for your needs. If so, you may not need a separate vitamin D supplement.

Who may need more vitamin D?

Some people may not be getting enough vitamin D. You may be at risk if you:

•Spend little time in the sun

• Have very dark skin

• Are age 50 or older

• Have certain medical conditions like pancreatic enzyme

deficiency, Crohn’s disease, cystic fibrosis, celiac disease,

or some forms of liver disease

• Are obese

How can I check my vitamin D levels?

A blood test can determine if you are getting enough vitamin D. If you feel you may be at risk for vitamin D deficiency, be sure to talk to your health care professional about this test and options for increasing your

vitamin D intake. Remember: vitamin D is crucial in helping protect your bones. It works with calcium to strengthen your bones and decrease your chance of developing osteoporosis. Vitamin D is especially important for women, because they are more likely than men to have low bone mass or low bone density.

Some Food Sources of Vitamin D

Natural Sources

• Salmon (3.5 oz): 360 iU

• Mackerel (3.5 oz): 345 iU

• Tuna, canned (3.5 oz): 200 iU

• Beef liver (3.5 oz): 15 iU

• Egg (1, whole): 20 iU

Fortified foods

• Margarine (fortified, 1 tbsp): 60 iU

• Milk (fortified, 8 oz): 98 iU

• Breakfast cereals (fortified, 1 cup): 40 iU