Standing Tall and Strong
To stand tall and strong for a lifetime, you'll need to maintain your bones. Most people's bones are the most dense between ages 18 to 25, according to the National Osteoporosis Foundation. After that, bone loss slowly begins to exceed bone building. As bone loss increases, you could develop osteoporosis-a condition in which bones are so fragile that they break easily. Among people over 50 in th United States, one in two women and one in four men will have an osteoporosis-related fracture in their lifetime, usually involving the wrist, hip or spine.
Osteoporosis can strike anyone, but you are most at risk if you are:
- Age 50 or older
- A small-boned Caucation or Asian woman
- A member of a family with a history of broken bones
- Postmenopausal. Before menopause, estrogen helps protect women's bones; after menopause, estrogen production declines.
- A man or woman who takes gluccorticoids (a type of steriod) or antiseizure medicines
Give Bones A Boost
In most cases, the development of osteoporosis can be stopped or slowed. If a bone mineral density test reveals bone loss, your doctor could recommend:
Added calcium. Good food sources include low-fat dairy products, such as milk, yogurt and chese; dark gree, leafy begetables; sadines and salmon with bones; tofu; almonds; and orange juce, cereals and breads to which calcium has been added.
More vitamin D. This "sunny" vitamin helps the body absorb calcium. It is in some foods and made in the skin through exposure to sunlight.
Supplements. Your doctor may recommend supplement tablets to ensure you get enough calcium and vitamin D.
Weight-bearing exercise. Walking, jogging, stair-climbing are examples of weight-bearing exercise. Resistance exercises like weight lifting is very beneficial for bone health.
Medicines. Prescription medicines can be used to prevent and treat osteoporosis, usually in postmenopausal women. Some medicines also help men with bone loss.
Smoking cessation. Smoking may reduce calcium absorptinon. (Alcohol use can also damage bones.)
Talk to your doctor if you have questions about your risk of osteoporosis. The screen for bone loss is quick and painless.
Build-A-Bone Educational Program
If you have osteoporosis or are at risk for bone dinsity problems, you can learn how to care for and strengthen your bones with the Build-A-Bone program at University Health Care's Orthopaedic Center. "Whether your trying to manage osteoporosis or prevent it, the Build-A-Bone program offers tips for optimizing bone health," says Dr. Patty Trela, a physical therapist who developed the program.
The Build-A-Bone program is a four-class series with two-hour sessions that cover bone health, walking, weights, core strength and nutrition.
"I took the class before making the decision to take medication for my bone loss," says Christena O. Gates, a 2007 Build-A-Bone graduate. "I had been losing bone at a rate of 1 percent per year since 2000. In the class, I made diet changes, began exercising more and walked each day wearing a weight vest. Just one year later, my DEXA scan showed a 3.7 percent increase in my spine and 0.8 percent increase in my hips."
Cost $125 for all four class sessions
Instructors are experts in bone health
Classes are held at the University of Utah Orthopaedic Center
Class registration: Call 801-587-7005
