Young or Old, Pay Attention to Your Bones

By Diana Huang, M.D., OB/GYN

Most of us live by the adage, "if it ain't broke, don't fix it." In the case of our bones, however, this is not good advice. Though most of us don't realize it, our bones require continual preventive maintenance in the form of a healthy balanced diet and regular exercise. While we generally take our bones for granted, a lack of attention can lead to osteoporosis.

What is Osteoporosis?

Osteoporosis is a bone-thinning disease that causes bones to lose mass and density when the body is unable to replace bone as quickly as it loses it. Bones then gradually become porous and brittle, increasing the chance of fractures.

Both women and men begin losing bone mass in their 30s and 40s. But the loss accelerates for women after they reach menopause when the body stops producing estrogen, a hormone whose functions include preventing the body from drawing too much calcium from bones.

The "Silent Disease"

Osteoporosis affects 28 million American women and men. Bone loss progresses without any symptoms. People often learn they have osteoporosis only when they suffer a fracture. They require a lot of time to recover and the disease can result in a loss of mobility.

Osteoporosis is Preventable and Treatable

Many people think that osteoporosis only affects the elderly, but this is untrue. People – young or old – who don't get enough of bone's basic building block, calcium (and Vitamin D, which helps bone use that calcium), may also be at risk later in life.

Even if you already have osteoporosis, you can minimize bone loss and lower the risk of injury by:

• Getting your daily requirement of calcium. Calcium helps maintain bone mass and strength and vitamin D helps your body absorb the calcium. Taking supplements can help if you cannot get enough calcium in your daily diet.

  The recommended daily allowance of calcium is:

  • For teens ages 9-18 years, 1,300 mg.
  • For adults ages 19-50, 1,000 mg.
  • For adults over 50 years, 1,200-1,500 mg.

Sources of Calcium

• Refrain from smoking and consuming alcohol in excess.
• Exercise regularly. Walking, running, dancing and weight-lifting are all useful in combating osteoporosis.

Make calcium "deposits"

Think of your bones as a "bank account" and calcium as "money." If you don't keep making calcium "deposits," you will gradually deplete your "account" as other organs in your body that require calcium slowly "withdraw" them from your bones. The bottom line: the more calcium you deposit, the healthier your body and your bones.

Minimize your risk for osteoporosis. Eat healthy, exercise, don't smoke, and don't drink excessively.

More Information on our Bone Health Program