If you’ve ever watched an apartment or office building under construction,
you’ve seen the metal scaffolding that keeps the building standing upright.
Inside your body, bones are the scaffolding that keeps you standing upright.
But as you get older, these supports can weaken. And if they get too weak,
you could wind up with a fracture.
Let’s talk about the bone-thinning condition called osteoporosis.
Your internal scaffolding was built when you were young.
Calcium and other minerals helped strengthen your bones,
provided that you got enough of them from your diet.
But as you get older, these minerals can start to leech out of your bones,
leaving them brittle, fragile, and easily breakable, a condition known as osteoporosis.
Women over 50 are especially at risk for osteoporosis
because during menopause they lose estrogen,
which helps to keep the bones strong.
The tricky part about osteoporosis is that it’s hard to tell you have it.
You may not have any symptoms until you’ve already fractured a bone.
Getting a bone density scan, which measures bone thickness,
is one way to find out whether you have osteoporosis
so you can start treatment right away if you need it.
To keep your bones strong, try to get at least 1,200 milligrams of calcium daily,
paired with the 1,000 international units of vitamin D, which helps your body absorb calcium.
You can eat foods that are high in these nutrients, like
frozen yogurt, salmon, low-fat milk,
or, if you’re not a big fan of fish or dairy, you can take supplements.
Weight-bearing exercise is also your ally when it comes to strengthening bones.
A combination of weight-bearing exercises like walking or playing tennis,
plus strength training and balance exercises will reduce your risk
of getting a fracture if you fall.
You will want to get at least thirty minutes of exercise
three times a week to see the benefits.
And, stop smoking.
Cigarette smoke both accelerates bone loss and blocks treatments from being as effective.
If you’ve been diagnosed with osteoporosis,
your doctor may recommend drugs called bisphosphonates
to prevent further bone damage.
Other medicines, including calcitonin, parathyroid hormone,
and raloxifene are also treatment options.
Don’t let bone loss get so far along that you could have a disabling fracture from a minor fall.
Start strengthening your bones with diet and exercise while you’re still young.
And as you get older, talk to your doctor about bone density scans,
and ask whether you need to take medicine if you’re at risk for,
or are starting to show signs of osteoporosis.
And if your bones aren’t as strong as they used to be,
avoid falls by wearing shoes that fit well,
and clearing clutter on the floor before it can trip you up, and bring you down.