The Skeleton in Your Closet: As we age our bones do too
For women, estrogen plays a significant role in protecting their bones, so as they go through menopause, they can lose up to 20% of their bone density. Men also lose bone density, but it usually happens slower and often later in life.
Osteopenia is a term for less than average bone density, while osteoporosis means that the bone loss is severe. Symptoms of osteoporosis include loss of height, bent forward posture, stooped shoulders, back pain and of course, fractures.
In severe cases of osteoporosis, the vertebrae can spontaneously fracture leading to severe pain and nerve impingement.
Other risk factors for bone loss include malnutrition, malabsorption, certain medications like diuretics, steroids, seizure medications, proton pump inhibitors; lack of physical activity or prolonged bed rest, vitamin D deficiency, hyperthyroidism, smoking, alcohol use, eating disorders and aging. Genetics also play a role.
While there are medications that can help remodel bone, the best treatment is prevention of bone loss in the first place.
It is critical to exercise regularly but not overexercise – 150-180 minutes of exercise per week which should include weight bearing exercises like aerobics, dancing, elliptical walking. Adding weighted vests or light weights to ankles and wrists can increase the stress on the joint which can positively impact the bones. Using bands to increase resistance is also good.
Balance is also important to prevent falling. Yoga, Tai Chi, dance, and other exercises can help reduce the risk of falling and fracturing a hip.
Adequate nutrition is vital to our bones, and not just calcium. Eating a diet rich in nutrients and minimizing sugar and processed foods will help our bones. Nutrients like vitamin D, Vitamin K, magnesium, boron, silica, zinc, and adequate protein. Older women need at least 80 grams of protein per day to help maintain their muscles and their bones. If you take an over-the-counter heartburn medication like omeprazole it can impact the absorption of these nutrients.
Reduce alcohol consumption and quit smoking as these can also affect your bone health.
Hormone replacement therapy if done early enough after menopause can also add some protection. Testosterone therapy (if not overdone) can also be helpful for bone remodeling.
Of course, sunshine helps. But here in the Northwest we must supplement it too. Add Vitamin D into your pill box if you haven’t already. Its not just good for your bones. It helps with immunity and mental health as the darkness sets in.
Dr. Jennifer Means welcomes you for Primary Care for the whole family: Nutrition, IV Therapy, Naturopathy, and Acupuncture. Contact us at 503-641-6400.
