Simple
Steps Boost Bone Health
Experts are warning
Americans that it is time to bone up on bone health, with
a recent US Surgeon General's report estimating that at least
half of those over age 50 will suffer osteoporotic fractures
by the year 2020.
They stress it is not
too late to turn those statistics around, because simple steps
in youth and middle age can bring big payoffs in bone strength.
"It's very important
to know that our skeletons are sort of like a big house for
the body - and we really do need to maintain it," says Gail
Frank, a professor of nutrition at California State University,
and a spokeswoman for the American Dietetic Association
(ADA).
Calcium
and More
According to Frank,
the human body tends to build bone until age 30.
"No one wants to think
that at 30 they're 'mid-life,' but that's the way it is for
bone," she says.
Healthy intakes of
nutrients during childhood and young adulthood maximize bone-building
potential, she says. But even in those over 30, high levels
of dietary calcium and other nutrients slow the gradual loss
of bone that comes with age.
"Bone needs what I
like to call a 'matrix of nutrients,' " Frank explains.
Besides calcium, she
lists phosphorous, magnesium, and zinc. This is "what I call
a 'bone soup,' a kind of matrix that supports bone, allows for
the creation of enzymes and different proteins needed to keep
that bone healthy," she says.
Calcium remains the
most important factor in bone-healthy diets, with current US
Department of Agriculture guidelines recommending that children
consume the equivalent of 2 cups of milk per day, and adults
take in the equivalent of 3 cups daily.
"Foods are better
than supplements for calcium," Frank adds, since calcium retains
its integrity better in whole foods than in pill form.
Dr. Laura Tosi, an
orthopedic surgeon and former chairwoman of the Women's Health
Issues Committee at the American Academy of Orthopaedic
Surgeons (AAOS), says, "The analogy
I like to use is sandcastles."
"If you imagine calcium
as being the grains of sand, you've got to build lots of those
grains into your castle, or it'll disappear with the first wave,"
she says. "It's getting that calcium into the bone early on,
and keeping it there, that makes it strong."
Then there is vitamin
D, which your skin makes naturally whenever it is exposed
to UV sunlight.
"Vitamin D is the
key that unlocks the door - it lets your body absorb calcium
into the bloodstream," Dr. Tosi says. She believes urban, indoor-oriented
lifestyles are keeping too many Americans from getting the 15
to 20 minutes of noonday sun that bodies need to build and maintain
bone.
Dr. Tosi says, "Vitamin
D allows calcium to enter the bloodstream and the body as a
whole." He says that without vitamin D a person can drink milk
or take a calcium supplement, but these pass through the body.
Especially for individuals
living in northern latitudes, Dr. Tosi suggests "going out and
doing just a little walk in the sun for 15 to 20 minutes at
lunchtime," to boost vitamin D activity.
And she stresses that
walking - or any weight-bearing exercise - is also crucial to
keeping bones strong.
"Bone is a use-it-or-lose-it
substance," Dr. Tosi says. "If you aren't impact-loading - walking,
et cetera - bone says 'Oh, I guess I'm not really needed,' and
just melts away. So get out there and do a brisk walk for half
an hour three or four times a week, or preferably every day.
That tells bone to 'stay put.'"
Aging
Challenges Bone Health
Both experts agree
most younger Americans underestimate their risk for brittle
bones in old age.
"They think 'Oh, it's
never going to happen to me,' " Dr. Tosi said. But in fact,
the Surgeon General's report found that 34 million Americans
over 50 are already at high risk for bone fracture.
And bone fractures,
even in youth or middle age, are nothing to take lightly, Dr.
Tosi notes.
"If you have a fracture
as a [young] adult, that's a really bad sign," she says. "Whether
or not you have low bone density, it declares that you're someone
at risk for having far more fractures than other people, becoming
disabled, and losing your freedom as an older adult."
Current data from
the AAOS suggest that "fragility fractures"
in adults - fractures occurring from falls at standing height
or less - are "red flags" that bones are not as strong
as they should be, Dr. Tosi remarks.
And fractures in old
age can be even more dangerous. According to the AAOS,
one out of every four to five elderly women, will die within
one year of a hip fracture.
Then there is the
toll fragile bones take on overall quality of life.
"People need a walker
or cane for the rest of their life," says Dr. Tosi. "They lose
their ability to go to the bank, to the grocery store, meet
friends for tea. It's tragic. Those are the things that give
life meaning."
But brittle bones
are preventable, she stresses. Even in middle age, it is not
too late to put the brakes on bone loss.
"It's harder, of course,
but luckily our bodies are very forgiving, so get on to it now,"
she says. "Whatever you've got in that sandcastle - hold on
to it."
Always consult your
physician for more information. |
January 2005
Simple
Steps Boost Bone Health
Calcium
and More
Aging
Challenges Bone Health
Tips
For Bone Health
Online
Resources
Tips
For Bone Health
With proper nutrition,
physical activity, and regular check-ups and screenings, Americans
can have strong bones and live longer, healthier lives, according
to experts at the US Department of Health
and Human Services.
Here are some tips
to follow:
-
Eat foods rich in calcium
and vitamin D.
Calcium and vitamin
D are important to your bone health. Learn about foods that
are naturally high in calcium and vitamin D. Eat a balanced
diet with a variety of fruits and vegetables, grains, and
non-fat or low-fat dairy products. Sunshine is also a good
source of vitamin D. If you are not getting enough calcium
and vitamin D in your diet, supplements can be helpful.
Eat foods that are
high in calcium. Milk, yogurt, cheese, canned salmon with
bones, broccoli, canned sardines and fortified foods such
as fruit juices, cereals, breads, and soy products are excellent
sources of calcium.
-
Be physically active every
day.
Many types of physical
activity contribute to bone health and also improve balance,
coordination, and muscle strength. At least 30 minutes a day
of weight bearing and strengthening physical activity is recommended
for adults, and 60 minutes a day is recommended for children.
-
Maintain a healthy body weight
throughout your life.
Being underweight
increases the risk of bone loss and fractures.
-
Protect yourself from falls.
Fractures are often
caused by falls. Protect your bones, especially if you are
over the age of 60. Have your vision checked. Make your home
safer by removing items you may trip over, being sure that
you have enough lighting, wearing shoes with good support,
and installing handrails.
-
Avoid smoking and limit alcohol
intake.
Smoking and heavy
alcohol use reduce your bone mass and increase your risk for
broken bones.
-
Discuss increased risks with
your physician.
You may be at greater
risk for fractures if you are older than 65, have broken a
bone after age 50, have relatives with a broken bone, have
certain medical conditions (for example, hyperthyroidism or
arthritis) and take certain prescription medications (for
example, thyroid medicine or oral glucocorticoids).
Check with
your health care professional about your risks and find out
if you need a bone density test.
Once you
have the test, your health care professional may prescribe medications
that treat bone disease and may recommend calcium or vitamin
D supplements.
Online
Resources
(Our Organization
is not responsible for the content of Internet sites.)
HealthierUS.Gov
National
Institutes of Health (NIH)
National
Library of Medicine
National
Women's Health Information Center
Office
of Research on Women's Health
Surgeon
General's Report |
