Bones provide your body with structure, support and protection. Bones are also responsible for storing minerals like phosphorus and calcium, releasing them into the body when they are needed elsewhere. For various reasons, bones can become weakened and brittle, which can lead to broken bones as well as more serious, long-term health complications.
Your bones are continuously changing — new bone is made and old bone is broken down. When you are young, your body makes new bone faster than it breaks down old bone, and your bone mass increases. Most people reach their peak bone mass around age 30. After that, bone remodeling continues, but you lose slightly more bone mass than you gain.
Conditions That Affect Your Bones
Many conditions can affect your bones. This list is not exhaustive and you should seek the advice of your doctor if you suspect that your bone health is less than optimal.
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Osteoporosis
There are many kinds of bone diseases. The most common one is osteoporosis. With osteoporosis, our bones become weak and are more likely to break. People with osteoporosis most often break bones in the wrist, spine and hip. Your doctor can test your bone density to see if you have it, which is more likely as you get older. Changing your diet and exercise habits may help, and some medicines can slow bone loss. It is also wise to work on your balance and strength to help prevent falls that could break bones.
Many people have weak bones and do not even know it because bone loss often happens over a long period of time and does not hurt. For many people, a broken bone is the first sign that they have osteoporosis.
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Osteoarthritis
Osteoarthritis is the most common form of arthritis, affecting millions of people worldwide. It occurs when the protective cartilage that cushions the ends of the bones wears down over time. Although osteoarthritis can damage any joint, the disorder most commonly affects joints in your hands, knees, hips and spine.
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Osteogenesis Imperfecta
Also called “brittle bone disease,” Osteogenesis imperfecta (OI) is an inherited (genetic) bone disorder that is present at birth. A child born with OI may have soft bones that break (fracture) easily, bones that are not formed normally, and other problems. Signs and symptoms may range from mild to severe.
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Lupus
With immune system conditions like Lupus, your defense system attacks your own body. Muscle pain, fever, tiredness, rashes, and hair loss are common symptoms. So are swollen, painful joints. You are also more likely to develop osteoporosis and break bones. And the corticosteroids that you may take to treat lupus also can cause bone loss. Your doctor will consider that when making your treatment plan.
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Rheumatoid Arthritis
Like lupus, Rheumatoid Arthritis is an autoimmune disease. Your body’s defense system attacks your joints and bones, often in the hands and feet. Besides pain and swelling in your joints, you may feel tired and feverish. The inflammation can be so severe that it affects how the joints and other parts of the body look and function. In the hand, RA may cause deformities in the joints of the fingers. This makes moving your hands difficult.
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Type 1 Diabetes
This condition usually starts in childhood, when your bones are still growing. With Type I Diabetes, your body makes little or no insulin, a hormone that helps control blood sugar. It may also weaken your bones. Doctors are not sure why, but without enough insulin, your bones may not grow as well or reach their peak bone mass. Your doctor can help you manage the condition with drugs, diet, blood sugar tests and lifestyle changes.
Controllable Factors
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Diet
Maintaining a diet that is low in calcium and vitamin D can increase your risk of getting osteoporosis or bone-density loss. Calcium is like food for your bones, making them stronger and denser. If your diet lacks sufficient amounts of calcium, your bone density will suffer and consequently you will be prone to more fractures and old age bone deterioration. Dairy products are generally excellent sources of calcium but you need to maintain a balance in consumption for optimal results.
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Physical Activity
We are all aware that regular physical activity can do wonders for health and disease prevention. But did you know that physical activity is also one of the best ways to preserve bone mass? Similarly to muscle strength, bones require physical activity to maintain strength, density and resilience. While strength training is important for increasing and preserving bone mass, low impact activities like walking are also helpful since they place weight on the bone and promote balance and build muscle, both of which reduce the risk of falls and bone injuries.
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Body Weight
It is thought that losing a large amount of weight in a short period of time can be damaging to the bones, and is something that should be avoided. Losing weight at a healthier and more gradual place will not only be better for your bones, but also your whole body in general. Your body size can also contribute to how healthy your bones are, especially as you age. This is because those who are very slight may have less bone mass to begin with. This means that there is less to lose.
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Tobacco and Alcohol Use
Smoking and alcohol consumption are two lifestyle factors that have important contributions to skeletal health. Deleterious effects of smoking on the skeleton have been recognized for several decades. Smoking adversely affects bone density and increases hip fracture risk in postmenopausal women. In men emerging evidence is suggestive for similar associations but the evidence is not conclusive.
- Medications
A number of medications compromise bone health – here are just a few of them:
- Oral and Inhaled Steroids
- Birth Control Pills and Other Hormone Altering Medications
- Anti-Depressants
- Acid Blockers
- Anti-Seizure or Anti-Convulsant Medications
Risk Factors You Cannot Control:
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Gender
Estrogen and progesterone serve many roles in the body, including promotion of bone growth (especially during puberty) and prevention of bone loss (especially in our thirties and beyond). Studies have shown that women with healthy hormone levels and who ovulate regularly have higher bone densities than women with hormonal imbalances and infrequent ovulation.
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Age
Our bones constantly change throughout our life. As you age, your bones gradually become thinner and weaker. Your body may begin to absorb calcium and phosphates from your bones rather than storing them there. Hormonal changes with age, such as drops in estrogen and testosterone levels, also have the potential to cause bone loss.
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Ethnicity
Studies indicate that white women have the highest hip fracture rates, followed by Hispanics, Asians, and African Americans. Many factors could influence these rates such as bone mineral density, genetics, etc., so all ethnicities should look into other risk factors impacting bone health.
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Family History
Having an immediate family member who has broken a bone or has osteoporosis may also increase your risk. Research suggests that if one of your parents has experienced a broken bone, you may need to be screened earlier on for osteoporosis. Additionally, there are times when individuals have genetic conditions that prevent bones from being as strong as others.
What Can I Do to Make My Bones Healthier?
It is never too early or too late to take care of your bones. The following steps can help you improve your bone health:
- Eat a Well-Balanced Diet Rich in Calcium and Vitamin D
Good sources of calcium include low-fat dairy products, and foods and drinks with added calcium. Good sources of vitamin D include egg yolks, saltwater fish, liver, and milk with vitamin D. Some people may need to take nutritional supplements in order to get enough calcium and vitamin D.
- Get Plenty of Physical Activity
Like muscles, bones become stronger with exercise. The best exercises for healthy bones are strength-building and weight-bearing. These activities include walking, climbing stairs, lifting weights and dancing for at least 30 minutes each day.
- Live a Healthy Lifestyle
Do not smoke. If you currently smoke, you really should stop immediately. If you choose to drink alcohol, be sure to monitor that you do not drink too much.
- Talk to Your Doctor
Go over your risk factors with your doctor and ask if you should get a bone density test. If you need it, your doctor can order medication to help prevent bone loss and reduce your chances of breaking a bone.
- Prevent Falls
Falling down can cause a bone to break, especially in someone with osteoporosis or advanced age. But most falls can be prevented. Check your home for dangers like loose rugs and poor lighting. Have your vision checked regularly. Increase your balance and strength by walking every day and taking classes like yoga.
Ask Your Doctor
If you are concerned about your bone health or your risk factors for osteoporosis, including a recent bone fracture, consult your doctor. He or she might recommend a bone density test. The results will help your doctor gauge your bone density and determine your rate of bone loss. By evaluating this information and your risk factors, your doctor can assess whether you might be a candidate for medication to help slow bone loss.
To learn more about bone health or to schedule an appointment with one of our specialists, call us at 800-698-1280.
