The Importance of Good Bone Health

Our bodies are always changing, including the removal of old bone tissue and the formation of new. It’s normal to lose a little bone density each year after age 35, but doing your best to maintain good bone health will give you a step up on preventing osteoporosis and bone fractures.

What is osteoporosis? Osteoporosis occurs when too little bone is being formed, too much bone is lost or a combination of both. When bones are weakened and fragile, there is increased risk for fractures.

Common risk factors for osteoporosis are:

• Age greater than 50
• Small and thin stature
• White or Asian ethnicity
• Family history of osteoporosis
• Current smoker or history of smoking
• Alcohol intake of more than three drinks per day
• Low calcium and/or vitamin D intake
• Long-term use of glucocorticoid steroids (i.e., Prednisone)

Exercise, calcium and vitamin D are the keys to preventing osteoporosis. Low-impact or step aerobics, brisk walking and tennis are examples of weight-bearing exercise. Even walking a few blocks a day will help. Good sources of calcium are dairy products such as milk and yogurt, leafy vegetables, nuts, seafood and juices and cereals fortified with calcium. Regular, weight-bearing exercise strengthens bones before menopause and slows bone loss afterwards. Fifteen minutes of sunshine a day helps skin produce enough vitamin D. In addition, milk and other foods contain vitamin D as a supplement.

Taking fall prevention measures is an important part of guarding against injuries, especially fractures. Many know that most common place for falls to occur is in the home.

These simple changes can help prevent falls.

• Cleaning up unnecessary clutter
• Repairing or removing tripping hazards
• Installing grab bars and handrails where appropriate
• Making sure interior and exterior lighting is good
• Wearing nonslip shoes
• Installing skid-resistant strips in showers and tubs

Having strong, healthy bones is important at any age. But as we grow older, the health of our bones requires more attention. Getting the proper amounts of calcium, vitamin D and exercise go a long way to ensure your bones remain as strong as possible later in life.

Sarah VanSumeren, P.A.-C., is a bone health specialist with MyMichigan Health. As part of the Bone Health Program, Sarah is involved in the diagnosis and management of osteoporosis and other metabolic bone disorders to prevent secondary fractures.