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CMH News |
ANNUAL DINNER MEETING
September 17th 5:00pm
at St. Elizabeth's Parish
A LITTLE TLC AND EXTRA PROTECTION CAN HELP KEEP YOUR BONES IN THE RUNNING
At any age, all it takes is a few days in bed with a bad cold to remind us how we sometimes take our health for granted. What about our bones? How often do we take them for granted? Do we give much thought to taking care of them so they can be there for us in the long run?
The bones in your body are “living” and constantly changing. They provide structural support, bone marrow benefits, organ protection, movement ability; and they store mineral reserves so the body can maintain life-giving functions.
Keeping your bones strong is an essential part of healthy aging, and there are a number of things you can do to give your bones added strength and protection all along the way. Since fragile bones can pose major health risks, as well as fractures from falls, this article focuses on tips for preventing them.
Steps for Reducing the Risk of Developing Fragile Bones
The National Institute of Arthritis and Musculoskeletal and Skin Diseases (NAIMS), www.niams.nih.gov, reports that individuals can protect bone health by:
Consuming a calcium-rich diet (the amount depends on age) from a combination of foods and supplements. See the Calcium/Vitamin D Intake Chart below. (Some foods high in calcium content include milk, canned salmon with bones, broccoli and other dark-green leafy vegetables, calcium-fortified juices and yogurt.) The vast majority of children, women and men do not get the recommended daily amounts of calcium in their diets (see www.3aday.org).
Obtaining adequate amounts of Vitamin D each day – between 200 to 600 IUs (International Units), depending on age. Vitamin D is necessary for calcium absorption. Our bodies naturally produce some Vitamin D from normal sunlight exposure, but those who get little or no sunlight often need a Vitamin D supplement. Note: taking too much calcium and/or Vitamin D is not healthy for the body. Intake should remain at recommended levels.
Participating in weight-bearing and resistance-training exercises most days, preferably daily. (See your doctor to develop an exercise plan best suited for you.)
Talking with your doctor about having a bone mineral density (BMD) test – a painless procedure involving little radiation and similar to an x-ray.
If your doctor determines that you have low bone mass, he/she can guide you through the process of creating a treatment plan to help prevent further bone loss and reduce your risk for developing osteoporosis (a disease that causes bones to become fragile and break easily).
Getting a BMD test is especially important for post-menopausal women, as they can lose large amounts of bone mass in the years following menopause due to decreasing estrogen levels in the body. Although women are much more likely to suffer bone loss than men, both men and women lose bone mass as a normal part of aging.
Other Risk Factors Negatively Impacting Bone Health:
If you drink alcohol excessively and/or smoke, your risk for developing fragile bones increases significantly. The U.S. Food & Drug Administration also indicates that some other risk factors (for the development of osteoporosis) include:
Early estrogen deficiency in women who experience menopause before age 45, either naturally or resulting from surgical removal of the ovaries.
Prolonged use of some medications including some antiseizure medications, glucocorticoids (certain anti-inflammatory medications, such as prednisone, used to treat asthma, arthritis and some cancers), certain cancer treatments, some treatments for endometriosis, excessive use of aluminum-containing antacids, and excessive thyroid hormone. It is important to discuss the use of these drugs with your physician, and not to stop or alter your medication dose on your own.
A sedentary lifestyle increases the risk of poor bone health, but a lifelong habit of weight-bearing exercise, such as walking or biking, helps build and maintain strong bones. (The greatest benefit for older people is that physical fitness reduces the risk of fracture, since better balance, muscle strength, and agility make falls less likely to occur.)
Fall Prevention is Key
Preventing falls greatly reduces the risk of injuries and bone fractures (one of the very serious for adults being hip fractures often caused by falls). Since recovery from falls can be extremely difficult and significantly interfere with otherwise productive lives, fall prevention is a top priority.
Falls can occur anywhere, including in the home. The Center for Disease Control (CDC) has prepared a wealth of information on how to prevent falls outdoors and in your home, which you can access via computer (or your library’s computer) at:
http://www.cdc.gov/ncipc/duip/preventadultfalls.htm.
Making the extra effort to make your home more “fall proof” is a smart, worthwhile time investment. Contact the U.S. Consumer Product Safety Commission toll free at 800-638-2772 to request the free booklet, Older Consumers Safety Checklist, which covers inexpensive, simple changes and repairs you can make to improve home safety for you and your loved ones.
Recommendations for
Calcium and Vitamin D Intake
Age Calcium (mg) Vitamin D (IU)
19-30 1,000 200
31-50 1,000 200
51-70 1,200 400
70+ 1,200 600
Upper limit 2,500 2,000
Source: National Academy of Sciences, 1997
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Last updated on September 15, 2008 08:52AM |
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