How to take charge of your Bone Health!

Whether you’re lifting a child, swinging a golf club, driving a car or simply breathing, every move you make depends on your bones. They seem strong and solid, it’s hard to imagine them letting you down. But without regular preventative care, you may not realize your bones are weakening until you experience a painful and potentially dangerous fracture.

An estimated ten million Americans have osteoporosis, a condition in which the bones are fragile and break easily. An additional 43.4 million are at-risk due to low bone density.

What causes bones to weaken? The human body is constantly recycling bony tissue, breaking down old bone and creating new bone. The speed of this process depends on age, diet, hormone levels, heredity and many other factors.

When bone tissue breaks down faster than the body can replace it, the bones gradually become porous and brittle. People with osteoporosis can break bones while climbing stairs, bending over or even sneezing.

While osteoporosis affects all bones, the wrist, back and hips are especially vulnerable to fractures. Hip fractures in particular carry a high risk of disability in people over 50. About 25 percent of older hip-fracture patients require long-term nursing care.

Other effects of osteoporosis include postural changes such as slumped shoulders, a curved back and decreased height. Social and emotional effects include loss of mobility and independence and concerns about appearance.

Because osteoporosis has few outward symptoms, the condition often goes undetected and untreated. It is important to know your personal risk, get regular preventative care and take steps now to build strong bones.

If you are diagnosed with osteoporosis, treatment focuses on improving bone health and reducing their risk of complications. Medications and physical therapy can help preserve existing bone tissue and prevent future fractures.

Fight bone loss by eating a diet rich in calcium, vitamin D and other nutrients, quitting smoking and cutting down on alcohol consumption. Talk with your physician about whether calcium or other nutrition supplements are a good choice for you.

Weight-bearing exercise also helps keep bones strong. Do a few activities each week that force you to work against gravity like walking, running, gardening, weightlifting or yoga.