By Carl Bronitsky, M.D., FACOG

Your bone health may be at risk. In a surgeon general report, half of all Americans over age 50 will have weak bones by 2020 unless we make changes to our diet and lifestyle. People who have weak bones are at higher risk for fractures. 

Carl Bronitsky, M.D.,FACOG

Strong bones support you and allow you to move; they protect your heart, lungs and brain, which causes your bones to lose minerals like calcium. They become fragile and break easily; weak bones cause the spine to collapse. If you have severe fractures from osteoporosis, you risk never walking again.

You are never too old or too young to improve your bone health. This is good news. There are many things you can do to keep bones strong and prevent fractures. At all ages, a diet rich in calcium and vitamin D, together with weight-bearing physical activity can prevent problems later. Consult your doctor to check out warning signs or risk factors. There is a wide variety of tests to determine the onset of osteoporosis such as a bone density test or a dexa scan.

Many things weaken your bones. Some are out of your control and genetic. Some medical conditions also can make you prone to bone disease. Here are the things you can control:

• Get enough calcium and vitamin D in your diet at every age.

• Be physically active, and consult your physician to determine the level appropriate for you.

• Reduce hazards in your home that could increase your risk of falling.

• Talk with your doctor about medicines you are taking that could weaken bones, like medicine for thyroid problems or arthritis. Discuss ways to protect your bones while treating other problems.

• Maintain a healthy weight—being under weight raises the risk of bone loss and fractures.

• Don’t smoke—smoking can reduce bone mass.

• Limit alcohol use.

When bones break

The most common breaks in weak bones as we age are in the wrist, spine and hip. Broken bones in your spine are painful and extremely slow to heal. People with weak bones in their spine gradually lose height and their posture becomes hunched over. Over time, a bent spine can make it hard to walk or even sit up.

Broken hips are very serious as we age; they greatly increase the risk of death, especially during the year after the break. It often takes months or even years to recover because they cannot care for themselves. Get your bone density checked if you have any fractures after the age of 50.

Too many of us assume we are not at risk for bone loss or fractures. Because there are no obvious warning signs, even doctors often miss the problem. Testing bone density is the surest way to check for bone health.

Find time for activities like walking, dancing, and gardening. Strengthening your body helps prevent falls. Protecting yourself against falls is key to avoiding a broken hip or wrist.

Mature adults should know that anyone over the age of 50 should increase their vitamin D intake to 400 units per day. After age 70, 600 units are needed. Calcium intake needed is 1,000 to 1,200 milligrams per day. Protect your bones so you can lead an active and healthy life as you age!

If you would like to learn what you can do to protect the health of your bones, join us for a presentation on Osteoporosis at the Pyle Adult Recreation Center, 655 E. Southern Ave., 11:30 a.m.-12:30 p.m. Wednesday, Dec. 12. To RSVP, call the Pyle Center 480-350-5211.

Carl Bronitsky, M.D., FACOG, is a physician with privileges at Tempe St. Luke’s Hospital. This information is provided by Tempe St. Luke’s Hospital as general information only. For specific medical advice, consult your physician.