Preventing Bone Problems

Posted: May 1, 2005

Bones play many roles in the body. They provide structure, protect organs, anchor muscles, and store calcium. Adequate calcium consumption and weight-bearing physical activity build strong bones and may reduce the risk of osteoporosis later in life.

Peak bone mass
Peak bone mass refers to the genetic potential for bone density. By the age of 20, the average woman has acquired most of her skeletal mass. A large decline in bone mass occurs in older adults, increasing the risk of osteoporosis. For women this occurs around the time of menopause.

It is important for young girls to reach their peak bone mass in order to maintain bone health throughout life. A person with high bone mass as a young adult will be more likely to have a higher bone mass later in life. Inadequate calcium consumption and physical activity early on could result in a failure to achieve peak bone mass in adulthood.

Osteoporosis
Osteoporosis or "porous bone" is a disease of the skeletal system characterized by low bone mass and deterioration of bone tissue. Osteoporosis leads to an increase risk of bone fractures typically in the wrist, hip, and spine.

While men and women of all ages and ethnicities can develop osteoporosis, some of the risk factors for osteoporosis include:

• Being female
• Being Caucasian
• Being past menopause
• Being small in body size
• Eating a diet low in calcium
• Being physically inactive

Calcium
Calcium is a mineral needed by the body for healthy bones, teeth, and proper function of the heart, muscles, and nerves. The body cannot produce calcium; therefore, it must be absorbed through food. Good sources of calcium include:

Dairy products — low-fat or non-fat milk, cheese, and yogurt
Dark green, leafy vegetables — bok choy and broccoli
Calcium fortified foods — orange juice, cereal, bread, soy beverages, and tofu products
Nuts — almonds

Weight-bearing physical activity
Regular physical activity has been associated with many positive health benefits including strong bones. Like proper calcium consumption, adequate weight-bearing physical activity early in life is important in reaching peak bone mass. Weight-bearing physical activities cause muscles and bones to work against gravity.

Some examples of weight bearing physical activities include:

• Walking, jogging, or running
• Tennis or racquetball
• Field hockey
• Stair climbing
• Jumping rope
• Basketball
• Dancing
• Hiking
• Soccer
• Weight lifting

Source: Centers for Disease Control and Prevention

We Have Answers Do you have medical questions or need help finding a doctor? The experts at Columbia St. Mary's and Advanced Healthcare can help. Click here.