Strong bones play a vital role in overall health — supporting us, protecting our organs, securing muscles and storing essential minerals. As bones weaken, they break more easily which can lead to severe pain and disability.
Yet many of us don’t pay enough attention to the factors that contribute to good bone health and/or succumb to common myths related to bone strength and osteoporosis, the most common bone disease.
Endeavor Health Primary Care Sports Medicine specialist Peter Waller, DO, breaks down some of these misconceptions and offers important strategies for maintaining strong bones.
Myth #1: Osteoporosis only happens to elderly women.
“The biggest myth is that osteoporosis is only a problem for older females. It can actually happen to anyone including children and adolescents,” explained Dr. Waller. Osteoporosis is more common in women than men as women have lower bone mass, but there are a number of other factors that impact bone health — from activity level to nutrition, hormones, certain medications and more.
Myth #2: Weak bones are an inevitable part of aging.
“Bones are constantly remodeling,” said Dr. Waller. “Peak bone health/mass happens in our 30s, but we can continue to improve bone health with exercise, specifically weight-bearing exercise like walking, jogging and stair climbing.” Being inactive physically adds to your risk of osteoporosis.
Myth #3: You can feel when your bones get weaker.
“Osteoporosis is sometimes called the silent disease,” said Dr. Waller. People may not have any noticeable symptoms of osteoporosis until they’ve broken a bone. This is why it’s important to keep up with your physician’s recommendations for bone density scans, which are noninvasive and the easiest way to determine bone density levels as you age.
Ways to keep bones healthy
In addition to regular weight-bearing exercise, there are other important steps you can take to preserve bone health and prevent or minimize bone loss.
“It’s important to maintain proper levels of both calcium and vitamin D,” said Dr. Waller.
For adults ages 18- 50, (unless contraindicated due to another medical condition) taking in 1,000 milligrams (mg) of calcium a day is recommended. For women over 50 and men over 70, the recommended daily intake is 1,200 mg.
Vitamin D is necessary for the body to absorb calcium. Experts recommend a daily intake of 600 international units (IUs) of vitamin D for adults, and 800 IUs a day for adults over 70.
Dairy products, almonds, broccoli, kale, sardines and soy products are good sources of calcium. Oily fish including salmon, mushrooms, eggs and fortified foods like milk and some cereals are good sources of vitamin D.
Most multivitamins contain enough vitamin D as well, said Dr. Waller, who advised taking in the required nutrients in your diet, and adding with supplementation when necessary. There is not much evidence to support the use of other supplements for bone health, and Dr. Waller reminds people that supplements are not regulated and often tough to confirm efficacy.
Avoiding smoking and excessive alcohol use are also important ways to protect bone health.
Concerned about your bone health? Schedule with your primary care provider to discuss osteoporosis screening options. Explore our primary care services.
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