Let’s talk about bone health. It’s something we often overlook, but its importance cannot be overstated. Osteoporosis, a bone disease that occurs when the body loses too much bone or makes too little bone affects as many as 200 million women worldwide, according to the International Osteoporosis Foundation, which also states:
One in three women over age 50 will experience osteoporotic fractures as will 1 in 5 men aged over 50.
80%, 75%, 70% and 58% of forearm, humerus, hip and spine fractures, respectively, occur in women.
Nearly 75% of hip, spin and distal forearm fractures occur among patients 65 years or older.
Osteoporosis weakens bones that then may break from a fall or, in more serious cases of the disease from minor bumps or even sneezing.
So, what can you do to ensure bone health?
“Taking care of your bones doesn’t require a lot of maintenance, but that doesn’t mean it should be overlooked,” says Dr. Victor M. Romano, a board certified orthopaedic surgeon and author of Finding The Source: Maximizing Your Results – With and Without Orthopaedic Surgery.
“Just a little moderate exercise and eating some of the right food and drinks is all that is required.” Vitamin D, for example, is important for the absorption of calcium and aids in improving muscle strength and balance, Dr. Romano says. A deficiency of Vitamin D can cause soft, thin, brittle bones. It’s also associated with depression, Parkinson’s disease and seizures.
Moderate weight training is also recommended to keep bones strong, even for senior citizens. (Speak with your healthcare provider before starting a program of weight training or other exercise.)
Dr. Romano recommends that instead of taking calcium pills, the best way to get calcium into the body is with a healthy diet. He suggests a few ways to add calcium to your diet to keep bones healthy:
- Start the day with calcium-fortified orange juice.
- Cook cereals with skim milk or almond milk (instead of water) or add two tablespoons of nonfat dry milk.
- Spread low fat cream cheese on bread or toast instead of butter or margarine.
- Add low-fat cheeses to sandwiches, salads and pizzas.
- Add sardines to salads or sandwiches.
- Include higher calcium greens, such as spinach, broccoli and kale, in your salad.
- Enjoy low-fat or fat-free yogurt with berries for dessert.
- Make smoothies with frozen fruit, fortified orange juice and low-fat or fat-free yogurt.
“A poor diet can lead to a lot of health complications, but poor bone density is usually overlooked by many people trying to get healthy,” Dr. Romano says. “Getting enough Vitamin D and calcium in the diet is well worth the effort.”
Of course, speak with your own healthcare provider about your risks of osteoporosis. He or she may suggest that you have a bone density test, which is, by the way, completely noninvasive. He or she may also recommend changes to your nutrition and exercise habits and medication.
About Dr. Victor Romano
Dr. Victor Romano is an orthopedic surgeon in Oak Park, Ill., and the author of Finding The Source: Maximizing Your Results – With and Without Orthopaedic Surgery. He is board-certified in orthopedics and sports medicine with more than 25 years of experience in the field. He graduated cum laude from the University of Notre Dame and completed medical school at the University of Loyola-Chicago.
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