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Healthy You Archives |
Eating Healthy
Invest in Your Bone Health‘Save’ today for a stronger tomorrow Remember putting coins in your piggy bankto save for the things you wanted? Think of bone health the same way. The more you invest now to build strong bones, the healthier your bone “portfolio” will be—and the lower your risk for osteoporosis (brittle bones) in the future.What exactly happens to bones as you age, and what steps can you take to prevent future problems? From birth to age 30What’s happening — It’s hard to imagine, but your bones are in a constant cycle of building, breakdown and replacement. “Up until age 30, you form more bone than you break down,” says adolescent medicine physician Sarah Stevens, M.D., of Lehigh Valley Hospital and Health Network. “That’s why it’s important for children and adolescents to eat right and stay active, to build as much bone mass as possible.”How to make daily bone bank deposits — “The key to healthy bones at any age is getting the appropriate amount of calcium and vitamin D,” says Stevens’ colleague, endocrinologist Donald Barilla, M.D. Exercise also helps keep bones strong. Thirty minutes of daily weight-bearing activity such as walking, hiking, basketball or dancing will do the trick. Finally, stay away from bone “robbers.” Smoking, caffeine, alcohol and carbonated beverages actually remove calcium from your bones, says Barilla’s colleague, reproductive endocrinologist Albert Peters, D.O. “Keep yourself and your children away from them.” From 30s until menopause (women) or 70s (men)What’s happening — Once we reach our peak bone mass around age 30, the process of bone breakdown outpaces bone building. “Bone density gradually decreases over the years,” Peters says. “The goal during your 30s, 40s and 50s is to slow that decline.”How to reduce bone bank withdrawals — Faithfully take your daily recommended amounts of calcium and vitamin D, do regular weight-bearing exercise and avoid bone robbers. It’s also a good time to get a heel screening test (see Want to Know More) to detect thinning bones. From menopause on (women) or from 70s on (men)What’s happening — A woman’s bone density plummets about 25 percent in the first eight years after menopause, due to declining estrogen. “The same drop occurs in men with the decline in testosterone, but not until much later in life,” Peters says. In both cases, the loss of these natural sex hormones increases the risk for osteoporosis, which in turn increases the risk for breaking a hip or other bone.How to reduce bone bank withdrawals — Besides continuing the strategies outlined earlier, now is the time to talk with your physician about getting a DEXA scan—the gold standard test for bone health. If your DEXA shows osteoporosis or osteopenia (the beginning stages of osteoporosis), your doctor may recommend medications that slow bone loss.
Want to Know More about getting enough calcium? For a chart of recommended daily amounts: click here. For a sample calcium-rich menu: click here. This page last updated 3/31/08 09:11 AM
ARTICLE TOOLS:
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 March April 2006 Eating Healthy
Staying Fit
Caring for Mind and Body
Just for Women
Just for Men
Raising a Family
Heart of Healthy You
Protecting Your Health
Coping with Illness
Aging Well
Keeping Up to Date
Weight Control
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