Shannon Medical Center | Health Beat | Winter 2021

Winter 2021 5 on bone health MAINTAINING BONE HEALTH IN ADULTHOOD Good nutrition and physical activity are vital for slowing bone loss in adulthood, too, but the specific amounts may change. For example, adults 19 through 50 years old need at least 1,000 milligrams of calcium per day. For women, that jumps to 1,200 milligrams daily at age 51. Depend- ing on how much calcium you get each day from food, you may need to take a calcium supplement. The AAOS also recommends that adults get at least 30 minutes of physical activity every day. Here are some other things you can do to help maintain bone strength as an adult: Be aware of your personal risk for osteoporosis. Talk with your doctor about your risk factors for osteoporosis. Ask whether a bone density test is appropriate for you.This screening test uses a low-dose x-ray to measure your bone density. If your bone density is low, your doctor may rec- ommend you take medication.These medi- cations may include supplements or other drugs to build stronger bones. Keep a healthy weight. Older adults who are overweight have a higher risk of falling and breaking bones. If you smoke, here’s another reason to quit. Smoking can reduce bone mass. Know the risks of alcohol. Drinking alcohol can reduce bone mass, as well as increase your risk for falls and fractures. Additional sources: Centers for Disease Control and Prevention; National Institutes of Health PARENTS: BUILDING STRONG BONES BEGINS IN CHILDHOOD Throughout our lifetime, old bone is removed and new bone is added to our skeleton. And up until our late 20s, new bone is added faster than old bone is removed. At around that age we reach what’s called peak bone mass—the strongest, densest bone we’ll ever have. Once we reach peak bone mass, the process reverses itself: We begin losing bone faster than we replace it. That’s why it’s so important for kids and young adults to work on building strong bones.The bone mass attained in our younger years is an important factor in our lifelong skeletal health. Not all the factors that determine peak bone mass—such as genetics—are under individual con- trol. But many are. Calcium and vitamin D intake is important, for example. Kids 9 to 18 years old should get 1,300 milligrams of calcium daily. The most com- mon source of calcium is milk and other dairy products. Vitamin D helps the body more easily absorb calcium. Other good sources of calcium include dark green, leafy vegetables like broccoli, collard greens and spinach; sardines and salmon with bones; tofu and other soy products; and foods fortified with calcium, such as orange juice, cereals and breads. Physical activity is vital too. As with muscles, exercise helps build strong bones.The best exercises for bone strength are weight-bearing ones, such as: ● Walking. ● Running. ● Tennis. ● Volleyball. Working with weights can strengthen bone too. The American Academy of Orthopaedic Surgeons (AAOS) recommends that kids get at least an hour of exercise every day of the week. ● Soccer. ● Skateboarding. ● Basketball. Are you at risk for osteoporosis? Some risk factors for osteo- porosis aren’t under your control. These include: ■ Sex. Women are more likely than men to develop osteoporosis. Women lose bone faster than men because of the hormonal changes of menopause. ■ Age. The older you are, the greater your risk for osteoporosis. ■ Body size. Small, thin-boned women are at greater risk. ■ Ethnicity. White and Asian women have a higher risk than African American and Hispanic women. ■ Family history. People whose parents have a his- tory of fractures also seem to be at increased risk. Risk factors that you may be able to control include: ■ Calcium and vitamin D intake. A lifetime diet low in calcium and vitamin D makes you more prone to bone loss. ■ Certain medications. Long-term use of medi- cines like glucocorticoids and some anticonvulsants puts you at greater risk. ■ Lifestyle. A sedentary lifestyle or extended bed rest can weaken bones. ■ Smoking. One of the many health risks of smok- ing is osteoporosis. ■ Drinking alcohol. Al- cohol increases the risk of bone loss and fractures. Source: National Institutes of Health Prevention