Fact — human bones remain thick and dense until about age 30; after that, the process reverses and the bones begin to lose slightly more mass than they gain. How much bone mass you lose as you age, however, is dependent upon a number of factors, and there are ways for you to keep your bones as healthy as possible and create a thoughtful osteoporosis care plan.
Osteoporosis
Aging bones and increased bone loss can result in osteoporosis, a condition where the bone becomes porous and weak. According to the Bone Health and Osteoporosis Foundation (BHOF), approximately 50% of all women and 25% of men aged 50 and older will break a bone due to osteoporosis. Particularly, women of Asian or Caucasian descent and those who are post-menopausal are more likely to lose bone mass.
In addition, there are many health complications, as well as some medical procedures and medications, that increase the likelihood of osteoporosis according to the BHOF. Some include:
- Autoimmune disorders: lupus, multiple sclerosis, ankylosing spondylitis
- Medical procedures: gastrectomy, gastrointestinal bypass procedures
- Hematologic/blood disorders: leukemia and lymphoma, multiple myeloma, sickle cell disease
- Digestive and gastrointestinal disorders: celiac disease, inflammatory bowel disease, weight loss surgery
- Cancer: breast cancer, prostate cancer
- Hormone levels: lowered sex hormone levels (the decrease in estrogen levels in women at menopause is one of the strongest risk factors), reduced testosterone levels in men, thyroid problems
- Endocrine/hormonal disorders: diabetes, hyperparathyroidism, Cushing’s syndrome, premature menopause, irregular periods
- Certain medications: long-term use of corticosteroid medications, such as prednisone, cortisone, methylprednisolone, and dexamethasone. Other drugs that might increase risk are aromatase inhibitors, methotrexate, some anti-seizure medications, such as phenytoin (Dilantin) and phenobarbital, and proton pump inhibitors.
Several other diseases and conditions that can lead to osteoporosis are listed on the BHOF website.
Treatment for Aging Bones and Your Osteoporosis Care Plan
Here are 5 things you can start doing now to combat potential bone loss:
1. Exercise
Weight-bearing exercises, like walking, jogging and climbing stairs, are good for your bones. Strength training at least twice a week—using your own body weight, free weights, weight machines or resistance bands—strengthens bones. Flexibility exercises are also recommended as a helpful addition to an osteoporosis care plan.
Balance exercises are important as well—not because they strengthen bones, but because they can prevent a bone-damaging fall from occurring.
2. Quit Smoking
According to National Institutes of Health, several research studies have identified smoking as a risk factor for osteoporosis and bone fracture.
3. Get Sufficient Calcium and Vitamin D
Your body uses vitamin D to absorb calcium and build healthy bones. Before taking a vitamin D supplement, or sitting out in the sunshine to get your vitamin D, consult with your physician. The amount of the vitamin needed is unique to each individual—your age, sex, weight, medications, medical conditions, where you live and your current vitamin D blood levels are just a few factors to consider.
Getting too much vitamin D can cause the following:
- Digestive distress
- Fatigue, dizziness, hallucinations and confusion
- Loss of appetite
- Excessive urination
- Kidney stones, kidney injury or even kidney failure
- High blood pressure and heart abnormalities
- Dehydration
Foods high in vitamin D include:
- Salmon, tuna, herring, sardines
- Low-fat milk
- Plain, nonfat yogurt
- Mushrooms
- Orange juice
- Oatmeal
4. Consume Alcohol in Moderation
Alcohol can play a role in how dense your bones are, the speed with which your bones rebuild, and how your body absorbs important bone-forming nutrients. Talk to your physician about alcohol consumption with your specific health conditions, health history and medications.
5. Take Necessary Medications
Most osteoporosis medications reduce the rate at which your bones break down. Some work by speeding up the bone-building process. Either mechanism strengthens bone and reduces your risk of fractures. The Mayo Clinic provides information on medications that can be a part of your osteoporosis care plan.
Diagnosing Osteoporosis
Symptoms of osteoporosis may include:
- Back pain, caused by a fractured or collapsed vertebra
- Loss of height over time
- Stooped posture
- A bone that breaks more easily than expected
You may want to speak with your physician if you experienced early menopause or took corticosteroids for several months at a time, or if either of your parents have suffered hip fractures.
If you have some of these symptoms and/or conditions, your physician may order a bone density test for you. The test measures bone mineral content as well as density. There are different ways the test can be performed. The most accurate test is called the DEXA scan.
You can slow the loss of bone density, maintain it, or even improve your bone health by knowing the risks and signs of osteoporosis. Early diagnosis, adherence to proper medical treatment, a healthy lifestyle, and a well-informed osteoporosis care plan are key to caring for aging bones.
For more aging health tips, visit Bethesda’s Health & Wellness blog.
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