Osteoporosis & Bone Health: Strength, Balance, and Exercise
By Desaree Jimenez
Associate Professor
Los Alamos County Family & Consumer Sciences Agent
New Mexico State University Cooperative Extension Service
As we near the end of summer events and vacations, it is a great time to get back into routines. What better way to do that than start or continue an exercise routine, particularly focused on building strength and supporting bone health? More than half of U.S. citizens over 50 have bone loss. There are several kinds of bone diseases, the most common of which is osteoporosis. Osteoporosis causes bones to become porous, fragile, and weak due to calcium and mineral loss. Weak bones break easily, which can make any potential falls riskier and be fatal for some.
Osteoporosis is a quiet disease, meaning there may not be symptoms right away. Many don’t know they have it until they break a bone. If your doctor does not check for osteoporosis, you may need to remind them. The best way to check bone health and find out if you have osteoporosis is to take a bone mineral density measurement test on a dual-energy x-ray absorptiometry (DXA) machine. DXA may have a long and complicated name, but the test for bone mineral density is simple and non-invasive.
The National Osteoporosis Foundation (NOF) recommends measurement by DXA for the following groups:
Women age 65 and older
Younger postmenopausal women with clinical risk factors for bone loss
Women approaching menopause in whom bone loss is suspected
Men age 70 and older
Men age 50-69 with clinical risk factors
Adults with a condition or taking a medication associated with low bone mess or bone loss
Adults who have experienced a fracture over the age of 50.
Remember you can always start supporting your bone health. If you are adjusting your diet or exercise routine to prevent bone disease, be sure to stick to it! According to the Surgeon General’s Report on Bone Health, “At any age, a diet with enough calcium, vitamin D, together with weight-bearing and balance exercises, can help prevent” or mitigate bone health problems later.
Getting enough calcium and vitamin D is critical to helping your bones stay strong.
For calcium the recommended daily amount is:
1200 mg for women age 50 and up
1000 mg for men age 50-70
1200 mg for men over age 70
Taking supplements is a good way to add calcium to one’s diet, but is usually best to get your calcium from food. Dairy products, fortified cereal and leafy greens are good sources. If taking supplements, keep in mind that there is no need to take more than 500 mg of calcium at a time, as that is all the body can absorb at once.
It is also recommended that anyone over age 50 get 800-1000 iu (international units) of vitamin D each day. Vitamin D is key for calcium absorption. While reading your food labels is important to knowing how much calcium you are getting through food, check to see if those foods are fortified with vitamin D as well. Most “calcium-type” drinks, such as cow’s milk or almond milk are fortified with vitamin D, but not all calcium rich foods are fortified.
It is harder to get adequate vitamin D from food alone, so older adults may need supplemental vitamin D to get enough. It is naturally produced by your skin in reaction to sunlight, yet as we age our skin loses its ability to produce vitamin D. Ask your doctor if your blood levels of calcium and vitamin D are healthy, and what kinds of supplements or diet changes could help support your bone health. If you choose to take supplements with the support of your doctor, remember taking the supplements at different times of day helps to assure more calcium and vitamin D can be absorbed.
Also consider adding a strength training program to improve your bone health (as long as you have enough calcium and vitamin D intake). Consistent exercise (2 to 3 times per week) helps support your bone health and is important throughout life. Please note that adequate exercise, calcium, and vitamin D are not a total replacement for osteoporosis treatment. However, a supervised exercise program can help you gain confidence. Ask your doctor if it is safe before beginning any new exercise program.
Luckily, there are several choices for fitness classes in Los Alamos County. One of those options is ExtensionGetFit, is a research-based, strength training and bone health program taught by a trained instructor. Classes are on most Tuesdays and Thursdays through mid December from 10-11:00am at the Betty Ehart Senior Center. Feel free to drop in and check it out! You can also attend the special programs LARSO has planned this month for “Falls Prevention Awareness Week”, September 23-27.
*Some information for this article was retrieved from “Safe Movement: Keeping Your Balance” by the Bone Health & Osteoporosis Foundation.