Protecting Your Bones

picture of skeletons

Did you know that after the age of 30 your bones and muscle mass start to deplete? Maintaining strong healthy bones is important for good posture, facial structure, and preventing bone fractures. All very youthful features!

Luckily the breakdown of bone mass (AKA Osteoporosis) can be prevented and treated with daily combined Calcium (1,200mg through diet and/or supplementation) and Vitamin D (800-1200 IU daily depending on age) supplementation, 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).

Other risk factors include having a family history of osteoarthritis, 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

References

Kling, J. M., Clarke, B. L., & Sandhu, N. P. (2014). Osteoporosis Prevention, Screening, and Treatment: A Review. Journal of Women’s Health23(7), 563–572. http://doi.org/10.1089/jwh.2013.4611

Thulkar, J., Singh, S., Sharma, S., & Thulkar, T. (2016). Preventable risk factors for osteoporosis in postmenopausal women: Systematic review and meta-analysis. Journal of Mid-Life Health7(3), 108–113. http://doi.org/10.4103/0976-7800.191013

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