I recently had a bone density test done. While still in the normal range, it showed I had less extra bone laid down for my later years than I hoped. Time to build more bone, I thought.
Childhood and young adulthood are your best bone-constructing years. But I strongly feel that it’s never too late to strengthen what you’ve got.
Many men and women have factors that can weaken the bones over the years, setting the stage for too-thin bones, also called osteoporosis.
White or Asian race, a small frame, inactivity and poor diet are some of the factors that can place you at increased risk for brittle-bone disease. A report from the U.S. surgeon general predicts that half of all Americans older than 50 will be at high risk for osteoporosis-related fractures by the year 2020.
Here’s what you can do to optimize your bone-strengthening plan starting now.
Get exercise every day
Bone is just like muscle. If you don’t use it, you lose it. Aim to get at least 30 to 60 minutes of daily exercise. Moderate- to high-intensity weight-bearing activities in conjunction with strengthening exercises are recommended to help adults maintain bone mass.
Weight-bearing exercise. The stresses that occur on bones during weight-bearing exercise stimulate bone formation. Jogging, brisk walking with or without weights, stair climbing, step aerobics, racquet sports and dancing are excellent activities for promoting stronger bones.
Resistance exercise. Each week, plan to include two to three sessions of strengthening activities such as weight-lifting machines, free weights, calisthenics or body bands. The pull of muscle against bone signals your bones to get stronger and denser.
Be sure to consult your provider before increasing your level of exercise. And ask if there are any exercises that are unsafe for you to perform. For instance, activities that compress the spine, such as jumping, deep forward bending and heavy lifting, become increasing risky as people get older.
Eat a healthful diet
Make sure you get enough calcium and vitamin D. Before age 50, men and women need 1,000 milligrams of calcium a day and 200 units of vitamin D. After age 50, the Institute of Medicine recommends 1,200 milligrams of calcium a day and 400 to 600 units of vitamin D.
High levels of calcium are found in milk, yogurt, cheese, canned salmon or sardines, broccoli, soy products and fortified cereals and juices. Sunlight and fortified milk are good sources of vitamin D. Ask your doctor about supplements if you’re not getting the bone nutrients you need.
Other dietary nutrients are good for your bones, too. These include magnesium; the trace minerals boron, copper, manganese and zinc; and the vitamins folate, B6, B12, C and K. Some evidence indicates that beneficial plant substances called isoflavonoids, found in tea and soy products, are associated with greater bone density.
Avoid bone damage
Smoking or immoderate drinking can reduce bone mass and increase your future fracture risk. So can consuming vitamin A in excess of 2,000 milligrams a day, according to a study in the Journal of the American Medical Association. In addition, eating large amounts of protein, phosphorus (common in soft drinks), sugar and salt may promote bone loss.
Some medications have side effects that may damage your bones. Examples include cortisone, drugs for thyroid or seizures, proton pump inhibitors, and antacids containing aluminum. Review all your medications with your doctor.
For more information: National Osteoporosis Foundation, www.nof.org.
Contact Dr. Elizabeth Smoots, a board-certified family physician and fellow of the American Academy of Family Physicians, at doctor@practicalprevention. com. Her columns are not intended as a substitute for medical advice or treatment. Before adhering to any recommendations in this column consult your health care provider.
2007 Elizabeth S. Smoots.
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