Strong Bones, Strong Life: Three Easy Ways to Protect Your Bones

Your bones are the foundation of your body. They provide the structure that allows you to move and they protect your most vital organs. And they’re easy to take for granted – until there’s a problem.

According to experts with Baptist Health Orthopedic Care, maintaining strong bones is a lifelong commitment that is essential for mobility, independence and overall quality of life. They say that understanding potential risks to your bone health – and implementing preventive strategies – can be instrumental in preserving bone strength for years.

The Scope of Bone Health Issues

Millions of people in the United States are affected by conditions that result in weakened bones. The Bone Health & Osteoporosis Foundation estimates that approximately 10 million U.S. adults aged 50 and older have osteoporosis, a disease defined by low bone mass and the deterioration of bone tissue.

An additional 44 million Americans have low bone density, which elevates their risk for developing the condition. While osteoporosis is the most widely recognized bone-related disease, it isn’t the only one that can affect your health.

“Bone health is a critical component of our overall well-being, especially as we age,” explains James Ross, M.D., an orthopedic surgeon with Baptist Health Orthopedic Care. “Weak bones are not an inevitable part of getting older. There are proactive steps everyone can take to protect their skeletal structure.”

Understanding Different Bone Problems

It is important to be aware of the various conditions that can impact bone health. While osteoporosis is a significant concern, other issues can also arise.

Other types of bone conditions include:

• Osteopenia: This is a condition where bone mineral density is below normal levels but not low enough to be classified as osteoporosis. It is often considered a precursor to osteoporosis.
• Paget’s disease of bone: This is a chronic disorder that disrupts the body’s normal bone remodeling process. It can lead to bones becoming fragile and malformed over time.
• Osteomalacia: Commonly known as “soft bones,” this condition is caused by a severe deficiency of vitamin D, which results in deficient bone mineralization.
• Bone cancers: Although less frequent, primary bone cancers such as osteosarcoma or secondary cancers that have metastasized to the bone can weaken the skeletal frame.
• Infections: Bone infections, referred to as osteomyelitis, can cause substantial damage if not addressed properly.

The Consequences of Weakened Bones

When bones lose density and become porous, the results can be serious, Dr. Ross says. The most immediate risk is an increased susceptibility to fractures from minor falls or even simple movements like sneezing or bumping into an object. These fractures commonly occur in the hip, spine and wrist and can lead to significant health challenges.

“For individuals with compromised bone health, a simple fall can result in a debilitating fracture,” Dr. Ross notes. “These injuries often require surgery and extensive rehabilitation, and they can lead to chronic pain, decreased mobility and a loss of independence.”

Identifying Risk Factors for Bone Issues

Certain factors can heighten an individual’s probability of developing bone problems. Some of these are unchangeable, while others are linked to lifestyle choices.

“Recognizing your personal risk factors is the first step toward prevention,” says Jose Mena, M.D., a board-certified physiatrist with Baptist Health Orthopedic Care. “A comprehensive evaluation can help determine your specific vulnerabilities and guide a personalized plan to safeguard your bone health.”

Key risk factors for bone density issues include:

• Age: Bone density generally peaks in your late 20s and subsequently begins to decline. The risk for osteoporosis rises notably after the age of 50.
• Gender: Women are more prone to bone loss, especially following menopause, due to a significant decrease in estrogen, a hormone that helps protect bones.
• Family history: A parental history of osteoporosis or hip fractures can elevate your personal risk.
• Body frame: Individuals with small, thin body frames are at a higher risk because they may possess less bone mass to lose as they get older.
• Hormone levels: Low estrogen levels in women or low testosterone levels in men can contribute to bone loss.
• Dietary factors: A lifelong insufficient intake of calcium and vitamin D can lead to reduced bone density.
• Lifestyle choices: A sedentary lifestyle, excessive alcohol intake and tobacco use all have a negative effect on bone health.

How Bone Conditions Are Treated

The diagnosis of bone density problems is typically a straightforward procedure. The most common diagnostic tool is a dual-energy x-ray absorptiometry (DXA) scan, which measures bone mineral density in the hip and spine. If a condition like osteoporosis is confirmed, a physician will create a treatment plan specific to your needs.

Common treatment approaches for bone density conditions include:

• Medications: Bisphosphonates are frequently prescribed to decelerate bone loss. Other options may include hormone-related therapies or newer medications designed to build bone.
• Nutritional supplements: Calcium and vitamin D supplements are often recommended to supply the body with the essential components for bone formation.
• Physical therapy: A physiatrist or physical therapist can develop a safe and effective exercise program to enhance strength, balance and posture, thereby reducing the risk of falls.

“Treatment is not just about medication,” Dr. Mena notes. “It involves a comprehensive approach that includes nutrition, targeted exercise and strategies for fall prevention to protect the patient from injury while we work to improve their bone density.”

Three Ways to Protect Your Bones

Prevention is the most effective method for maintaining a strong skeleton throughout your life. “It’s never too early or too late to incorporate habits that support bone health,” says Dr. Ross. He points to three easy ways you can maintain good bone health as you age:

1. Ensure Adequate Calcium and Vitamin D Intake
Calcium is the principal mineral in your bones and vitamin D is vital for its absorption by the body.

• Calcium sources: Good sources include dairy products (milk, yogurt, cheese), leafy green vegetables (kale, broccoli), and foods fortified with calcium, such as certain cereals and orange juice.
• Vitamin D sources: The body produces vitamin D through sun exposure. It is also present in fatty fish (salmon, mackerel), fortified milk and dietary supplements.

2. Engage in Regular Exercise
Weight-bearing and muscle-strengthening exercises are crucial for building and preserving bone density.

• Weight-bearing exercises: These are activities that require you to move against gravity, such as walking, jogging, dancing and climbing stairs.
• Muscle-strengthening exercises: These include activities like lifting weights, using resistance bands or performing bodyweight exercises such as push-ups and squats.

3. Make Healthy Lifestyle Choices
Daily habits have a direct influence on skeletal health.

• Avoid Smoking: Smoking has been demonstrated to decrease bone mass.
• Limit Alcohol Consumption: Excessive alcohol can impair the body's ability to absorb calcium.
• Maintain a Healthy Weight: Being underweight can increase the risk of bone loss and fractures.

By implementing these proactive steps, you can make a valuable investment in your long-term health, mobility and independence, assure Dr. Ross and Dr. Mena. If you have concerns about your bone health or specific risk factors, they suggest consulting with your healthcare provider to discuss a potential screening or a personalized prevention plan.

Click here to learn more about Baptist Health’s Bone Health and Fracture Prevention Program.