From the Editor: Be Proactive When it Comes to Boosting Bone Strength
Changes in your bones occur alongside more visible alterations in your appearance as you age, and we’re looking at some of those changes this month, in our cover article about osteoporosis. While you may not see these changes, they can result in weaker bones that are more vulnerable to fracture if you fall.
Your bones—like all of your body tissues—are metabolically active. You’re not aware of this, but they are constantly being broken down (resorbed) by specialist cells called osteoclasts, and then rebuilt by cells called osteoblasts. This process is called remodeling, and up to about age 50 it is is balanced so that the ratio of new bone to old is maintained. However, as you get older (and particularly after menopause, when estrogen levels fall) remodeling shifts into reverse, and more bone is resorbed than is manufactured. It’s this imbalance that underpins osteoporosis (which means “porous bones”): a condition in which the micro-architecture of the bones is altered to the extent they lose their density, becoming less strong and more prone to fractures.
Hip fractures are especially common in people with osteoporosis. Not only can a hip fracture immobilize you—it also can rob you of your independence, and trigger a steep decline in your overall health and wellbeing (studies suggest that about one-half of all hip fracture patients lose the ability to live independently after they are injured). These factors mean that it is vital to take steps to maintain your bone density.
Our cover article includes useful information on dietary strategies that can help preserve your bone strength as you age. Strong muscles also are key. The Centers for Disease Control and Prevention (CDC)recommend that older adults engage in muscle-strengthening resistance exercise on two or more days of the week (but not on consecutive days—you need to let your muscles rest between sessions). Aim to work all of the major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms). If you’re not sure how to start, consult a qualified fitness instructor (ask at your local YMCA). Also schedule balance exercises such as tai chi, since these can help you better control your body’s position while moving.
Being proactive is one of the best ways to slow or prevent problems with your bones as you get older—but it’s also important to “fall-proof” you and your home. According to figures from the CDC, about one-quarter of older adults age 65 and older fall each year, and 95 percent of hip fractures in the elderly are caused by falls. Simple fall-proofing precautions include getting rid of tripping hazards such as throw rugs, positioning furniture so you have a clear path in rooms you frequently use, installing grab-bars in your bathroom, and wearing sensible footwear—I advise my patients to choose flat shoes with treads that grip (sneakers are ideal).
-Rosanne M. Leipzig, MD, PhD, Editor-in-Chief
The post From the Editor: Be Proactive When it Comes to Boosting Bone Strength appeared first on University Health News.
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