How to Strengthen Your Bones and Reduce Osteoporosis Risk – The New York Times

Despite growing up with the message that “milk does a body good, ” I’ve never been a fan of drinking my calcium. So when I recently stumbled across research findings suggesting that hip fractures are on the rise, I got a little panicky.

Earlier this month, researchers in Hong Kong reported , based on data from people 50 and older who had fractured their hips between 2005 and 2018, that hip fractures will nearly double worldwide by 2050. This is likely because the population is increasing and getting older.

A key cause of hip fractures is poor bone health: One study estimated that half of breaks are the result of osteoporosis, a disease characterized by a loss associated with bone mass. Osteoporosis afflicts some 10 million Americans , many of whom are not properly diagnosed and treated.

The study’s findings are not welcome news, given that hip fractures are extremely debilitating. “Twenty-five to 30 percent of people die within one year of a hip fracture, ” said Nicole Wright, an epidemiologist at the University of Alabama at Birmingham School regarding Public Health.

Based on these dire predictions, I wondered what we should collectively be doing to strengthen our bones plus minimize our own osteoporosis risks at every age. I interviewed three researchers to find out.

Get enough calcium.

Calcium is a crucial nutrient for bone wellness throughout our lives. Kids, teens and young adults need calcium mineral to help build strong bones, Dr. Wright explained. The strength of the bones during youth directly affects their strength as we get older, too. We reach each of our peak bone density around the age of 25 or 30. Then after the age involving 60 (as well as during menopause), bone density starts to drop.

You want your peak bone tissue density in early adulthood to be as high as possible so you don’t drop too low later on, said Dr . Mara Horwitz, an endocrinologist at the particular University connected with Pittsburgh. But you need calcium beyond the age group of 30, too. The body uses calcium supplement in the number with ways, in addition to if we don’t get enough of the mineral from our diet, our body starts taking it out of our bones, leaving them weaker, Doctor. Wright said.

The best sources of calcium are dairy products — milk, yogurt, cheese — but you can also get calcium from nondairy options like almonds, fortified cereal, fortified almond or soy milk, Medical professional. Horwitz stated, and even fortified orange or apple juice. Ultimately, you’ll want to find three to four servings of calcium-rich foods per day, she said. When I tracked my calcium intake this week, I discovered that I have only about half of the recommended consumption. ( This government website explains how much you should end up being getting based on your age and sex. )

If you don’t get enough calcium from your diet, you can take supplements, Doctor Horwitz mentioned. Calcium carbonate is typically the most cost-effective option, but it can cause nausea and even constipation, together with it needs to be taken with food to be properly absorbed, she explained. Calcium citrate is better tolerated, but more expensive.

Don’t over-supplement, though: Some research suggests that getting too much calcium increases the risk with regard to heart disease within people over 45, and it can increase this risk for kidney stones, as well. Jeri Nieves, a clinical epidemiologist and additionally nutrition researcher at Columbia University Mailman School for Public Wellness, recommended not really consuming more than 2, 000 milligrams of calcium supplements a day, either through diet or supplements.

Don’t forget vitamin D.

Vitamin D is another key nutrient regarding bones, in part because it helps often the body absorb calcium. According to the National Academy of Medicine, an independent nonprofit organization that will provides guidelines on a number of issues, individuals between your ages about 1 not to mention 70 should consume at least 600 international units (IU) per day, while those over 70 should get 800 IU. Foods rich in supplement D include salmon, sardines, dairy products and prepared juices.

It can get hard to meet our nutritional D needs through dietary sources, so Dr. Horwitz often recommends vitamin D supplements — typically between 800 and also 2, 000 IU a new day — but check with your doctor first. You can obtain adequate vitamin supplements D through spending regarding 30 minutes a day in the sun four to five times a week, also, she claimed, but performing so may be harder if you wear sunscreen.

If you’re not sure whether you’re getting sufficient vitamin D, ask your doctor intended for a vitamin D blood test, the girl recommended. Beware that levels often drop in the winter as well as spring because we spend less time outdoors — therefore you may want to supplement during winter months no matter what.

Get on your feet.

To maintain solid bones, experts recommended engaging in regular weight-bearing activity such as walking or even running. “Walking is some sort of weight-bearing exercise that builds and maintains strong bones and it also increases your muscle strength, coordination and balance, which can assist prevent falls and fractures, ” Dr. Nieves says.

Many people misinterpret the phrase “weight-bearing exercise” to mean that they should do heavy weight lifting, but that’s not the case, Doctor. Horwitz reported. To keep your leg, foot plus hip bone fragments healthy, all you need is to bear your own body weight as you move around, the lady explained. That said, to keep the bones in your upper body healthy, strengthening exercises can be helpful, yet light weights will suffice, she added.

As to get just how much activity to aim for, Dr . Nieves cited the Physical Activity Guidelines pertaining to Americans , which recommend that adults acquire 150 moments of moderate-intensity physical exercise per week in addition to engage inside muscle-strengthening exercises at least two days for each week.

Reduce your risk factors.

In addition to getting enough lime, vitamin D and physical activity, consider avoiding lifestyle choices that are known to weaken bones. These include drinking more than two portions of alcohol or caffeine each day, Medical professional. Horwitz talked about. Cigarette smoking reduces bone denseness, too, Dr. Nieves additional.

Other common-sense choices can reduce your own risk in fractures as well, Doctor Horwitz said. For instance, it’s rarely a good idea to walk around in socks — it’s better to go barefoot or wear rubber-soled shoes or slippers to prevent falling. Doctor. Horwitz also recommended using night lights in the dark thus you do not trip. She added of which assistive devices such because canes and even walkers are very helpful for preventing drops and bone injuries when recommended by a good doctor.

Also, keep in mind that although osteoporosis will be most common among old women — the fall in estrogen after menopause reduces bone density — the disease also affects men, who are often underdiagnosed, as are women from color, Dr . Wright stated.

If you are high-risk, talk to a doctor.

Bone thickness scans, which are X-ray tests that measure calcium and other minerals within your bones, are usually recommended for women who are usually a minimum of 65 and men who are in least seventy. But individuals who are at higher risk for brittle bones may turn out to be eligible for all of them sooner, Medical professional. Nieves mentioned.

If you’ve broken a bone in the past the fact that wasn’t the exact result of a serious trauma such as a car crash or a fall from a ladder, or perhaps a parent had a hip fracture or weak bones, you may be from increased risk. One symptom of low bone fragments density is a loss associated with height regarding no less than two inches over the course of a year, Dr. Wright said — that’s a sign that your current spine is usually, essentially, collapsing.

People with high risk for osteoporosis also include all those with diabetes (Type 1 and Type 2) as well as people along with conditions that affect nutrient absorption, such as Celiac disease or perhaps inflammatory bowel disease. People who take steroids long-term, like for arthritis or other immune-related conditions, are furthermore the upper chances, as are people with a low body bulk index, or maybe BMI. If you fit into one involving these categories, talk to your primary care physician or gynecologist about obtaining an early bone occurrence scan.

Depending on the consequence of the scan, a person may become entitled to one of a number of drugs that can be used to improve bone solidity and treat osteoporosis, Dr. Horwitz explained.

I’m not necessarily yet qualified to receive a bone tissue density scan, but I am going to starting being more proactive about our bone well being. I seldom like dairy, but I do like yogurt — so now I’m eating yogurt meant for breakfast. I’m taking a calciferol supplement together with going upon daily walks. But We won’t just think concerning myself: I’ll encourage my husband and kids to become kinder to their bone tissues, too. “Everyone has a skeleton, ” Doctor. Wright claimed. “Therefore, everyone should be thinking about their own bone health and fitness. ”

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