That hump that you see on the upper back that is often called a dowager’s hump. A dowager’s hump is a severe rounding of the upper back. In older women, it is a sign of advanced osteoporosis; the result of compression fractures of weakened vertebrae. These fractures can be painful, although in many cases there are no symptoms other than abnormal posture. This change is not a “growth”; it is an alteration in the shape of the spine due to weakened, damaged bone.

So how can you avoid the hump?  By implementing osteoporosis prevention and bone density improvement measures via nutrition and weight bearing and resistance based exercise.

What are the Risk Factors?

• Genetics– Women are more at risk, but anyone of thin build and of Northern European or Asian descent is at higher risk. Studies of mothers and daughters have shown that heredity plays a role in bone density. Men are not immune to osteoporosis. Bone loss is more gradual in men, but once they reach age 70 their risk for osteoporosis increases significantly.
• Menopause– After menopause, the rate of loss of bone density and muscle increases.

• Poor intake of calcium– Calcium intake in the diet plays a vital role in bone mineralization during the growth years and is essential to depositing an abundant supply of calcium into the bones as we continue to age.  In general, women over 50 need 1200 mg of dietary calcium; men up to age 70 need 1000 mg., then 1200 mg after age 70.
• Lack of Vitamin D– Vitamin D plays a pivotal role in allowing the body to absorb calcium. Many people do not produce enough vitamin D or get enough from food. Vitamin D deficiency can be a problem for older adults and those who are homebound or bed-ridden.
• Inactivity–A sedentary lifestyle promotes bone loss as well as muscle loss. Conversely, muscle use promotes the building of bone. Regular physical activity strengthens both muscles and bones, slows down bone loss and decreases the risk of injury from falls.
• Smoking– The relationship between bone loss and smoking has been confirmed by numerous studies.

What Can You Do?

• Eat more Calcium-rich foods
  • Dairy Products such as milk, cheese, yogurt (low sugar Greek & Icelandic yogurt will also provide additional protein)
  • Dark Leafy Greens
    • Collard greens; Kale; Spinach; Turnip & Mustard greens; Broccoli Rabe; Beet Greens; Bok Choy; Swiss Chard
  • Beans
    • White Beans & Black-eyed peas are the richest sources
  • Other Foods Rich in Calcium
    • Okra; Sun-dried tomatoes; Broccoli; Canned salmon & sardines (eat the bones); almonds; dried figs; oranges; tangerines; kiwi; rhubarb; dried apricots; dates; prunes; kumquats; mulberries; seaweed; sesame seeds; black-strap molasses. Calcium-Fortified orange juice.

• Make sure you get enough Vitamin D
  • Vitamin D enhances calcium absorption and supports bone health. As we age, we lose the ability to synthesize Vitamin D. In addition to eating more Vitamin D rich foods, ask your doctor to routinely screen your Vitamin D levels.
    • Oily Fish is rich in Vitamin D & Omega3 fatty acids. Trout, salmon, tuna, sardines, mackerel, halibut, swordfish
    • Portabella mushrooms
    • Beef liver
    • Hard boiled eggs (the D is in the yolks)
    • Cod-Liver Oil

• Eat Magnesium-rich foods every day
  • Magnesium enhances calcium absorption and supports bone health. Most adults are deficient in magnesium.
    • Spinach; Almonds; Pumpkin seeds; Avocado; Dark Chocolate (60% cacao or higher); Black beans; Banana; Lentils; Goat cheese; Broccoli. Cashews

• In general, eat plenty of vegetables and fruit
  • Potassium, magnesium, vitamin C and beta carotene (found in fruits and vegetables) have been associated with higher total bone mass.

• Be less Sedentary
  • Aim to be a mover, not a sitter. Turn off the TV and get up and do something! TV is a tremendous contributor to a sedentary lifestyle. Volunteer your time to a non-profit organization.  Get outside and take a walk. Go visit a friend and go to the grocery store and walk the aisles.  For more ideas on how you can develop of habit of Moving More and Sitting Less (even if you don’t leave the house) visit:  Quitting the Sitting @ www. QuittingTheSitting.org

• Engage in Weight Bearing activities
  • Walking, Dancing, Weight Training, Bodyweight Isometric Exercises

Aim for 30 – 60 minutes; you can do it all at once, or in increments of 10 minutes throughout the day; start where you can and then build up to a consistent 30-60 minutes daily.

Practice Good Posture.  Stand and Sit up straight. Back straight; head neutral and shoulders back.   Don’t slump when you sit. Develop the habit of walking, standing and sitting with good, erect posture.   An exercise to practice daily:  Stand up straight, shoulders back. Shrug your shoulders up then bring your elbows back to bring your shoulder blades together.  I call that the Shrug-Stretch.  Practice it in front of a mirror so you can see how it is working.  It feels good, it works the upper back muscles and helps keep your scapulas (shoulders blades) in good shape and that contributes to better posture.

Stay Healthy. Be STRONG.  Get After It!