Take a positive approach to healthy bones
Bone health can sometimes be an aspect of wellness that is left unattended until an injury or problem arises, but prevention can be key in maintaining overall health.
Dr. Stephen Coleman and Shanah Walker, nurse practitioner, both of CHRISTUS Women’s Care Af liates agree that taking a proactive approach to bone health proves to bene cial down the road.
“Bones provide support and allow us to move, protect organs from injury and act as a storage facility for minerals in our body,” Coleman said.
“The foundation for healthy bones begins with a healthy bone mass, which is accumulated throughout childhood and adolescence. Maximizing bone health in younger years helps provide the needed foundation for healthy bones later in life.”
The older one gets, the harder it is for our bodies to make new bone, as old bone breaks down – decreasing bone mass. According to the Mayo Clinic, people reach their peak bone mass at 30.
Walker said age affects everyone and bones thin and weaken as one grows older.
She said there are several contributing factors that are uncontrollable in developing osteoporosis or weakened bone health.
A family history of a parent with an osteoporosis fracture increases the risk, as well as gender and ethnicity. White and Asian women are at a higher risk than Hispanics and African-Americans.
Though there are certain demographics that have a predisposition to developing osteoporosis and weakened bone health, there are other factors that can be modi ed to lower the risk. Diet and adequate intake of calcium and vitamin D are needed for healthy bones.
“Vitamin D is needed to help the body use calcium from your diet,” Walker said.
Physical activity also plays a role in maintaining healthy bones, as they become stronger and stay stronger with regular weight-bearing exercise.
“Weight-bearing exercises make your muscles work against gravity,” Walker said. “Walking, hiking, jogging and climbing stairs all help build strong bones.”
Other factors include smoking and alcohol consumption, which can impair the ability to absorb calcium when done in excessive amounts; a low body weight; decreased estrogen or increased thyroid hormones; digestive disorders and surgical procedures that interfere with absorption; and certain medications including long term use of glucocorticosteroids, which are a class of steroid hormones that bind to the glucocorticoid receptor.
Coleman said the risks of developing osteoporosis increases with a medical history of fragility fractures, medical causes such as early menopause before the age of 45, malabsorption syndromes and long term steroid medications.
Coleman stresses the importance of calcium and vitamin D in a healthy diet, but he warns of excessive amounts.
“A recommended daily intake of calcium is 1200mg 400 IU of vitamin D,” Coleman said. “However, increased amounts of calcium have been associated with a greater risk of heart attacks therefore, it is important not to exceed this recommended dose.”
Coleman said it’s important to regularly see a physician in the event of any bone fracture or osteoporosis and to maintain a safe environment to prevent any further injury.
“Those with a history of fractures should be evaluated by their provider for the need of medications used to help prevent further bone loss,” he said. “In addition it is important to maximize a person’s physical capability and evaluate the safety of the environment.”
When bones become weak and susceptible to osteoporosis and fracturing, the surrounding environment becomes crucial in maintaining safety and health.
“Environmental changes can include removing objects that increase the risk of tripping [such as] rugs, cords and certain clothing, making sure walkways are well lit and that there is appropriate support if balance is a problem.”
Taking a proactive approach to bone health can aid in combating injury and osteoporosis later on in life, reducing risk and severity. Many of the tips to have healthy bones contribute to an overall healthy life.
“Healthy diet with adequate calcium and vitamin D, regular weight-bearing exercise, smoking cessation, moderation of alcohol [are some proactive tips],” Coleman said. “If you have an increased risk for osteoporosis due to a medical condition or medications, talk with your health-care provider about additional steps you can take to improve your bone health.”
For more information on bone health and osteoporosis, visit the National Osteoporosis Foundation at www.nof.org and the Center for Disease Control and Prevention at www. cdc.gov.
