Tips to Support Bone Health - Gallagher Live Well Monthly Newsletter
Roughly 43 million American adults have low bone density, which significantly increases the risk of osteoporosis and bone fractures. Bone mass peaks around age 30 and then naturally declines with age. For women, bone loss accelerates during menopause, and men typically experience a more gradual bone loss beginning in their 50s.
Common causes of bone loss include inadequate calcium and vitamin D intake, lack of bone-strengthening exercises, smoking, excessive alcohol consumption, certain medications like steroids and proton pump inhibitors (PPIs), and medical conditions such as hyperthyroidism.
The following tests are commonly used to identify and monitor bone health:
• Dual-energy X-ray absorptiometry (DEXA) scan: This is the gold standard for measuring bone mineral density. It is generally recommended for women over 65, men over 70, and younger individuals with certain risk factors. Results are typically measured in t-scores and z-scores:
◦ T-Score: Compares your bone density to the average of a healthy 30-year-old
◦ Z-Scores: Compares your bone density to the average of healthy people of your same age, ethnicity, and sex
• Quantitative ultrasound: This radiation-free test assesses bone density, often at peripheral sites like the heel. However, this test has limitations and cannot be used to diagnose osteoporosis.
• Peripheral dual-energy X-ray absorptiometry (pDXA): This test is often used to screen for osteoporosis by measuring bone density at peripheral sites like the forearm, wrist, finger, or heel.
Certain groups should consider testing earlier, including postmenopausal women under 65 with risk factors (e.g.,physical inactivity, low body weight, a family history of osteoporosis or hip fractures, excessive alcohol use, and smoking), people with fractures after age 50, and those with conditions or medications that weaken bones. Regardless of your age, there are some effective ways to preserve bone density and prevent bone loss. Diet plays a key role, and the following foods are known to support bone health:
• Dairy products such as milk, cheese, and yogurt
• Leafy green vegetables like kale, spinach, and collard greens
• Plant-based milks and cereals that are fortified with calcium and vitamin D
• Fatty fish such as salmon and mackerel
• Nuts and seeds, particularly almonds and chia seeds
Exercise is also a powerful tool for increasing or maintaining bone density. Weight-bearing activities such as walking, jogging, hiking, and dancing stimulate bone growth by applying stress to the skeleton. Exercising with weights or resistance bands also helps to strengthen bones.
If you are under the age of 30, focus on building bone mass by consuming adequate calcium and vitamin D. If you have already passed your bone density peak, focus on preserving bone mass with healthy lifestyle choices. Be sure to work with your healthcare provider to decide when and which testing may be right for you.
Legal Disclaimer:
EIN Presswire provides this news content "as is" without warranty of any kind. We do not accept any responsibility or liability for the accuracy, content, images, videos, licenses, completeness, legality, or reliability of the information contained in this article. If you have any complaints or copyright issues related to this article, kindly contact the author above.
