Human beings produce thick, dense bone until about age 30, and after that, the process reverses and aging bones begin to lose slightly more mass than they gain.
How much bone mass you lose as you age is dependent upon a number of factors, but there are ways for you to keep your bones as healthy as possible.
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. The studies show that Asians, Caucasians and women with small body frames are more likely to lose bone mass.
There are many health problems, as well as some medical procedures and medications, that increase the likelihood of osteoporosis. They 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
- 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, prednisolone, and dexamethasone can be damaging to bone. 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.
Aging Bones Care and Treatment
Here are things you can do to combat bone loss:
Exercise
Weight-bearing exercises, like walking, jogging and climbing stairs, are good for your bones. Strength training using your own body weight, free weights, weight machines or resistance bands at least twice a week strengthens bones. Flexibility exercises are also recommended.
Balance exercises are important as well — not because they build up bones, but because they can prevent a bone-damaging fall from occurring.
Do Not Smoke
According to National Institutes of Health, several research studies have identified smoking as a risk factor for osteoporosis and bone fracture.
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 considerations that have to be taken into account.
Consuming 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 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
Do Not Consume too Much Alcohol
Drinking 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.
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 help.
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 increase your bone health. Early diagnosis, adherence to proper medical treatment and a healthy lifestyle are key to caring for aging bones.
For aging health tips, visit Bethesda’s health & wellness blog.
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