Battling Bone Loss
When we’re born, most of the bones in our body are not fully formed. In the newborn skeletal frame, there is a good deal of flexible cartilage present where there will one day be strong, calcified bone, a process which is typically completed by the age of seventeen.
Once our bodies have become skeletally mature, we enjoy many decades of healthy, calcium dense bones. However, as we move into our 5th decade of life as women, and for men, their 7th decade, age-related bone loss outpaces new bone cell production leading to a weakening of our once solid bones. For this reason, bone density screenings are recommended beginning at age 65 which may reveal early-stage bone loss, or osteopenia, or more advanced, osteoporosis.
The people groups at highest risk for age-related bone loss are Caucasian and Asian women, beginning about two years prior to menopause, and Caucasian men over the age of 70. Another factor is the size of your frame. The smaller your bone structure is, the more at risk you are.
There are certain diseases and medications which can cause the body to lose bone density earlier than normal. These include such things as endocrine or hormonal issues, gastrointestinal problems, medications for the treatment of cancer, steroids, and even proton pump inhibitors frequently used within our population for the management of GERD.
Why should bone loss be of concern? In one word, fractures. A simple fall can lead to a bad break and microfractures within the spine can lead to a permanent bent forward posture and nerve pain due to the compression created when the spine literally crumbles under its own weight. I was once treated a patient with osteoporosis who fractured her rib simply by rolling over on the treatment table!
So, what can be done to prevent bone loss and even reverse, it to a degree—outside the realm of prescription medication*? Quite a number of things…
- Get moving! The more weight-bearing, weight-lifting exercises and activities you participate in the better.
- Bon-e appetit! Eat calcium rich foods such as dairy products, broccoli, dark green, leafy vegetables, sardines, or foods which have been fortified with calcium. If that doesn’t seem enough, add a calcium and vitamin D supplement to your diet.
- Cut back! Keep alcohol intake to a low-moderate level.
- Quit! Smoking, that is.
*I am not qualified, as a physical therapist, to give advice on prescription medications. Ask your physician for guidance and do your own research before embarking on a pharmaceutical treatment plan.