If you've had CFS for a few years, but are still under fifty, osteoporosis is probably the last thing on your mind. After all, it's not as if CFS doesn't present enough problems on its own!
But like it or not, you may need to give it some thought. My doctor sent me off for a bone-density scan last year. Back came the results: "You have the bones of a healthy 76 year old woman."
That's just great ... except that at the time I was just 23. If I had the bones of a 76 year old at 23, what will me situation be like when I am 76? In short, not good.
When I quizzed the doctor on why I got such an odd result, he explained that being immobile was a huge risk factor from osteoporosis. And having had severe CFS for 5 years, spending at least 3 of those years substantially bedridden, immobility is something I'm rather familiar with.
Also, like many other people with CFS, I have trouble tolerating dairy products, so my calcium intake was lower than average.
Since I certainly don't need broken bones to deal with too, here are the things my doctor told me will help build bone density:
- Eat dairy products. I found that even though I couldn't tolerate milk, I could cope fine with yogurt. If you really can't tolerate any dairy products then you might want to take a calcium supplement, but getting calcium from real foods works better.
- Spend at least 10 minutes a day in the sun so your body can manufacture enough vitamin D. This is also required for bone density, and people with CFS are likely to be inside enough that their levels are low.
- Try a little weight-bearing exercise. My doctor informs me that walking down hills is actually better than walking up hills, for building bone density - finally, some news I like to hear! And even walking a few house-lengths down the street and back is enough to make a difference, every little bit helps.
- Eat avocados and nuts and other foods containing Boron. Apparently the boron works with the calcium to strengthen the bones.
If your CFS has been bad enough to substantially limit your movement for a number of years, then talk to your doctor about getting a bone-density scan. It's rebatable on Medicare if there are known risk factors (and being bedridden from CFS counts), so it won't cost you much.
And even if your results come back normal, consider doing some of the things listed here to help it to stay normal.
Look after your bones - with CFS, they may be the only thing holding you up!
