Make No Bones About It... Osteo Blog 1

The topics of osteoporosis — and osteopenia — come up again and again in conversations with my clients. And they should: bone health is critical, and it affects everything.

Throughout our lives, we lose old bone and make new bone. Thirty seems to be the age where we reach our maximum bone density and strength — but what we eat and how we treat our bodies keeps shaping our bones long after.

Osteoporosis (meaning “porous bone”) sets in when this natural system grows weak. There isn’t enough bone density: either too much bone has been lost, not enough new bone is being made, or a combination of the two.

The bottom line? Bones are greatly weakened, and something as mild as a sneeze, a bump, or a trip can cause a break. It’s estimated that 50% of women over the age of 50 will experience a bone injury due to osteoporosis.

Referred to as the silent disease, osteoporosis has no symptoms to warn us it’s happening. Most of the time, it’s a broken bone that leads to the discovery. A curving upper spine or a loss of height can be clues that it has progressed — and any concern should be evaluated by a doctor. Diagnosis is based on a measure of bone mineral density (BMD).

Osteopenia, like osteoporosis, refers to a lower-than-normal BMD — but not low enough to be classified as osteoporosis. People with osteopenia are at greater risk of developing it.

Now what? More than half of us are headed toward low BMDs, so we might as well fluff the pillows and get comfy, right? Absolutely not. Whether you’re 20 or 80, you can build healthier bones.

For starters

• Work out — a personal favorite. Resistance training, weight-bearing work, balance focus, and impact all build stronger bones. Your bones are alive and will strengthen with the right kind of exercise.
• Stand straight — your mom knew what she was talking about. Good posture and alignment lead to better muscle function, improved balance, and stronger bones.
• Eat smart — most of us know calcium and vitamin D are critical for bone health, but did you know colas fall into the “bone-depleting” category? So do many processed foods high in sodium. Your bones need a whole range of vitamins and minerals, and most can be found in food.
• Don’t smoke — the toxins throw off your hormonal balance and deplete bone mass. Damaged nerves and blood vessels eventually contribute to more falls and broken bones.
• Lower your stress — stress affects our internal workings, and bones are no exception. Cortisol, the stress hormone, is linked to weaker bones. Work out, follow your passions, take time for yourself, and laugh.

How do you take care of your bones? What are your concerns? Questions? Share here.

And stay tuned for my next Osteo blog: Those Bony Myths.