We reach maximum bone density between the ages of 20 and 30, and the risks of developing low bone mineral density or osteoporosis climb as we age. Women are far more likely than men to develop osteoporosis and related fractures that can significantly impact quality of life and overall health.
Low bone density is often a multifaceted problem with a multi-prong solution, explained Endeavor Health rheumatologist Diana Sandler, MD, who specializes in caring for patients with osteoporosis and osteopenia.
Fractures that shouldn’t happen are unfortunately one of the first signs of poor bone quality.
“You should not break big bones like arms, legs or hips from a minimal impact like a fall on your driveway or missing the last step in your basement,” said Dr. Sandler. Of course, falling off a ladder or another high-impact injury is a different story and broken bone(s) can be expected.
But that winter slip on an icy sidewalk or a trip with a laundry basket in hand that ends with a broken bone is often what lands people in Dr. Sandler’s care.
What are some ways to maintain bone health as you age and prevent breaks?
Take a daily walk to help build bones
Maintaining and improving bone health as you age is possible and weight-bearing exercise is the first step, literally. “Walking counts as weight bearing exercise and it’s excellent for you. The more you do the better, but your minimum should be 20 minutes a day or 40 minutes every other day,” advised Dr. Sandler.
For patients who complain that they don’t have time, Dr. Sandler suggests that everyone can find 20 minutes a day. She tells patients to set a timer and head out for a 10-minute walk, and when the timer ends, they turn around and head back home. If you stop to talk to a neighbor for five minutes, you reset the timer!
If you can walk with a weighted vest, and it doesn’t hurt your back, even better, she said. The extra 5 or 10 pounds just adds more beneficial impact to your bones as you walk. However, it’s even more important to walk with good shoes and deliberate awareness of surroundings when wearing a weighted vest as a fall with the extra weight will be an even harder fall.
Supervised weight training is also excellent, said Dr. Sandler, who advises patients to work with a physical therapist or trainer who can ensure that they are doing exercises correctly and not overloading the spine or lifting in a way to cause injuries.
Get enough calcium in your diet
Good nutrition is the next front in the war against poor bone quality. Postmenopausal women should strive to take in 1200 mg of calcium a day and getting your calcium through food is always better than supplements, added Dr. Sandler.
For those who can’t do dairy, almond, oat and other non-dairy milks, tofu and dark leafy greens are great sources of calcium.
The body only absorbs up to 600 mg of a calcium at a time, so if you are using supplements, it’s better to split them into two 600 mg doses at different times of the day, she said. Vitamin D is necessary to help the body absorb calcium, and most people living in the Midwest tend to be deficient so Dr. Sandler advises people to test their vitamin D levels and talk to their physician about supplements.
Women over 60 and men over 75 should have a DEXA scan to determine their bone mineral density. And for those with other risk factors including prior fractures, smoking, and conditions like rheumatoid arthritis, earlier scans may be recommended.
Prevent falls at home
Preventing falls for those with poor bone health is another important strategy that Dr. Sandler emphasizes. “Take a hard look at your living environment and remove throw rugs, small decorative tables, kids’ or pets’ toys on the floor and anything that is a tripping hazard,” she stressed.
Bone scans that reveal low bone mass — osteopenia or osteoporosis — mean increased fracture risks and time to consider therapy, such as an oral medication that helps prompt bone building.
Related Articles
