AAMC health column: Preventing osteoporosis starts young
By Dr. Christina Morganti
Anne Arundel Medical Center|
Nov 26, 2016 | 3:00 AM
Osteoporosis is a disease that manifests later in life, but the foundation of a healthy skeleton begins at a young age. Characterized by weak bones, osteoporosis can cause fractures and chronic pain.
Here's how it works: Your body is constantly breaking down and rebuilding your bones. For the first 25 to 30 years of your life, your body makes more than enough new bone to replace the bone it loses. Around age 25 to 30, you reach what's called "peak bone mass," meaning your bones are at their strongest. But after age 30, the pendulum swings the other way and you start to lose more bone than you gain for the rest of your life. For women, the most rapid bone loss is in the years around menopause. For those who haven't built up their bones enough during those first 30 formative years, that's when osteoporosis can set in.
Known as the silent disease, osteoporosis can strike without warning. In fact, many people don't know they have it until after they suffer a fracture. And while there's no cure for the disease once you get it, there's plenty you can do to prevent it in both yourself and your kids.
A parent's role
You can greatly reduce your child's chance of developing this disease later in life. The exercise and dietary habits you instill in your children can either be a powerful mechanism to prevent osteoporosis or a perfect storm for the disease to develop.
There's no surefire way to determine whether or not you or your children will develop osteoporosis later in life. The best solution? Do everything you can to prevent the disease early in life. And make sure you're helping your kids build strong, healthy bones.
Your guide to building strong, healthy bones
Luckily, preventing the disease isn't complicated. But it does require some self-discipline and, depending on your current habits, shifts in your diet and exercise routine. Here's what you can do for yourself and your children to help fend off the disease:
1.Know your family history. If you have a parent or sibling with osteoporosis, you're at a higher risk of developing it yourself. Knowing empowers you to take extra measures to ensure you're keeping your bones as strong as possible.
2.Exercise The more you use your muscles, the stronger they become. The same goes for your bones. Weight-bearing exercises help improve your bone density to form stronger bones. While swimming and biking are great low-impact exercises, they don't have the same effect on your bones as weight-bearing exercises do. Children should be active for at least 60 minutes a day. For adults, the recommendation is at least 30 minutes a day of aerobic exercise like walking, supplemented with strength training two to three days a week and balance training one to two days a week.
3.Know what to avoid. Some studies have linked salt, caffeine, carbonated soda and alcohol consumption with accelerated bone loss. If your children have a diet heavy in salty, processed food or drink caffeinated or carbonated drinks, this could affect their bone density.
4.Calcium, calcium, calcium. Make the most of the calcium you eat by pairing calcium-rich foods with foods high in vitamin D, like tuna, shrimp and eggs (yolk included!).
No dairy, no problem
Besides the beloved trio of milk, cheese and yogurt, there are plenty of non-dairy sources of calcium out there, including:
•Canned salmon. Half a can contains 23 percent of your daily value of calcium. It's important to note that other forms of salmon won't reap the same calcium-rich benefits as canned salmon.
•Kale, spinach, bok choy and turnip greens. There's a reason why leafy greens are one of the healthiest foods you can eat. But there's no need to limit yourself to the same green salad. Sauté greens with some sea salt and olive oil, or add them to a stir-fry.
•Figs. Pick up a bag of dried figs for a sweet, fibrous snack to keep bones strong. Cut them up into small pieces and mix with nuts and other dried fruits for a homemade trail mix your children will love.
If you've passed the 30-year mark of your body making plenty of new bone tissue, don't worry. Taking preventive measures against osteoporosis can still be effective and are vital to maintaining a healthy skeleton.
Christina Morganti, MD, is an orthopedic surgeon at Anne Arundel Medical Center. She has developed a dedicated osteoporosis program at her practice, Anne Arundel Medical Group (AAMG) Orthopedic and Sports Medicine Specialists. She can be reached at 410-268-8862.