Protecting Your Bones

Did you know that from about age 30, bone and muscle mass slowly start to decline? Maintaining strong healthy bones is important for good posture, facial structure, and preventing bone fractures. All very youthful features!

Luckily, the loss of bone mass (osteoporosis) can often be prevented or slowed with enough calcium and vitamin D, weight bearing exercise, avoiding tobacco and excessive alcohol intake (3 or more drinks per day), avoiding falling hazards (Kling, Clarke, Sandhu, 2014) and avoiding too low of weight (Thulkar, Singh, Sharma & Thulkar, 2016). Ask your health care provider how much calcium and vitamin D is right for you.

Other risk factors include having a family history of osteoporosis, being female, over 50 years of age, breaking a bone after age 40, having hyperthyroidism, hyperparathyroidism, Type 2 Diabetes, Hypertension (BP>140/90), Rheumatoid arthritis, heart disease, anorexia nervosa, long term corticosteroid intake, having your ovaries removed before menopause (lower estrogen), being inactive, having European or Asian ancestry, and female athletes.

If you’re wondering what your osteoporosis risk is or 10 year probability of getting a fracture you can take the FRAX score test by copying and pasting this link in your browser. https://www.sheffield.ac.uk/FRAX/tool.aspx?country=19