PE 110- PATH FIT 2

C. Factors Influencing Bone Health

Bones provide your body with structure, support and protection. Bones are also responsible
for storing minerals like phosphorus and calcium, releasing them into the body when they are
needed elsewhere. For various reasons, bones can become weakened and brittle, which can
lead to broken bones as well as more serious, long-term health complications.

Your bones are continuously changing — new bone is made and old bone is broken down.
When you are young, your body makes new bone faster than it breaks down old bone, and
your bone mass increases. Most people reach their peak bone mass around age 30. After that,
bone remodeling continues, but you lose slightly more bone mass than you gain.

Conditions That Affect Your Bones

Many conditions can affect your bones. This list is not exhaustive and you should seek the
advice of your doctor if you suspect that your bone health is less than optimal.

 Osteoporosis
There are many kinds of bone diseases. The most common one is osteoporosis. With
osteoporosis, our bones become weak and are more likely to break. People with osteoporosis
most often break bones in the wrist, spine and hip. Your doctor can test your bone density to
see if you have it, which is more likely as you get older. Changing your diet and exercise
habits may help, and some medicines can slow bone loss. It is also wise to work on
your balance and strength to help prevent falls that could break bones.

Many people have weak bones and do not even know it because bone loss often happens over
a long period of time and does not hurt. For many people, a broken bone is the first sign that
they have osteoporosis.

 Osteoarthritis
Osteoarthritis is the most common form of arthritis, affecting millions of people worldwide.
It occurs when the protective cartilage that cushions the ends of the bones wears down over
time. Although osteoarthritis can damage any joint, the disorder most commonly affects
joints in your hands, knees, hips and spine.

 Osteogenesis Imperfecta
Also called “brittle bone disease,” Osteogenesis imperfecta (OI) is an inherited (genetic) bone
disorder that is present at birth. A child born with OI may have soft bones that break
(fracture) easily, bones that are not formed normally, and other problems. Signs and
symptoms may range from mild to severe.

 Lupus
With immune system conditions like Lupus, your defense system attacks your own body.
Muscle pain, fever, tiredness, rashes, and hair loss are common symptoms. So are swollen,
painful joints. You are also more likely to develop osteoporosis and break bones. And the
corticosteroids that you may take to treat lupus also can cause bone loss. Your doctor will
consider that when making your treatment plan.
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  Rheumatoid Arthritis
Like lupus, Rheumatoid Arthritis is an autoimmune disease. Your body’s defense system
attacks your joints and bones, often in the hands and feet. Besides pain and swelling in your
joints, you may feel tired and feverish. The inflammation can be so severe that it affects how
the joints and other parts of the body look and function. In the hand, RA may cause
deformities in the joints of the fingers. This makes moving your hands difficult.

 Type 1 Diabetes
This condition usually starts in childhood, when your bones are still growing. With Type I
Diabetes, your body makes little or no insulin, a hormone that helps control blood sugar. It
may also weaken your bones. Doctors are not sure why, but without enough insulin, your
bones may not grow as well or reach their peak bone mass. Your doctor can help you manage
the condition with drugs, diet, blood sugar tests and lifestyle changes.

Controllable Factors
 Diet
Maintaining a diet that is low in calcium and vitamin D can increase your risk of getting
osteoporosis or bone-density loss. Calcium is like food for your bones, making them stronger
and denser. If your diet lacks sufficient amounts of calcium, your bone density will suffer and
consequently you will be prone to more fractures and old age bone deterioration. Dairy
products are generally excellent sources of calcium but you need to maintain a balance in
consumption for optimal results.

 Physical Activity
We are all aware that regular physical activity can do wonders for health and disease
prevention. But did you know that physical activity is also one of the best ways to preserve
bone mass? Similarly to muscle strength, bones require physical activity to maintain strength,
density and resilience. While strength training is important for increasing and preserving
bone mass, low impact activities like walking are also helpful since they place weight on the
bone and promote balance and build muscle, both of which reduce the risk of falls and bone
injuries.

 Body Weight
It is thought that losing a large amount of weight in a short period of time can be damaging to
the bones, and is something that should be avoided. Losing weight at a healthier and more
gradual place will not only be better for your bones, but also your whole body in general.
Your body size can also contribute to how healthy your bones are, especially as you age. This
is because those who are very slight may have less bone mass to begin with. This means that
there is less to lose.

 Tobacco and Alcohol Use

Smoking and alcohol consumption are two lifestyle factors that have important contributions
to skeletal health. Deleterious effects of smoking on the skeleton have been recognized for
several decades. Smoking adversely affects bone density and increases hip fracture risk in
postmenopausal women. In men emerging evidence is suggestive for similar associations but
the evidence is not conclusive.

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  Medications

A number of medications compromise bone health – here are just a few of them:

 Oral and Inhaled Steroids

 Birth Control Pills and Other Hormone Altering Medications
 Anti-Depressants
 Acid Blockers
 Anti-Seizure or Anti-Convulsant Medications

Risk Factors You Cannot Control:

 Gender
Estrogen and progesterone serve many roles in the body, including promotion of bone growth
(especially during puberty) and prevention of bone loss (especially in our thirties and
beyond). Studies have shown that women with healthy hormone levels and who ovulate
regularly have higher bone densities than women with hormonal imbalances and infrequent
ovulation.

 Age
Our bones constantly change throughout our life. As you age, your bones gradually become
thinner and weaker. Your body may begin to absorb calcium and phosphates from your bones
rather than storing them there. Hormonal changes with age, such as drops in estrogen and
testosterone levels, also have the potential to cause bone loss.

 Ethnicity
Studies indicate that white women have the highest hip fracture rates, followed by Hispanics,
Asians, and African Americans. Many factors could influence these rates such as bone
mineral density, genetics, etc., so all ethnicities should look into other risk factors impacting
bone health.

 Family History
Having an immediate family member who has broken a bone or has osteoporosis may also
increase your risk. Research suggests that if one of your parents has experienced a broken
bone, you may need to be screened earlier on for osteoporosis. Additionally, there are times
when individuals have genetic conditions that prevent bones from being as strong as others.

What Can I Do to Make My Bones Healthier?

It is never too early or too late to take care of your bones. The following steps can help you
improve your bone health:

 Eat a Well-Balanced Diet Rich in Calcium and Vitamin D

Good sources of calcium include low-fat dairy products, and foods and drinks with added
calcium. Good sources of vitamin D include egg yolks, saltwater fish, liver, and milk with
vitamin D. Some people may need to take nutritional supplements in order to get enough
calcium and vitamin D.

 Get Plenty of Physical Activity

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Like muscles, bones become stronger with exercise. The best exercises for healthy bones are
strength-building and weight-bearing. These activities include walking, climbing stairs,
lifting weights and dancing for at least 30 minutes each day.

 Live a Healthy Lifestyle

Do not smoke. If you currently smoke, you really should stop immediately. If you choose to
drink alcohol, be sure to monitor that you do not drink too much.

 Talk to Your Doctor

Go over your risk factors with your doctor and ask if you should get a bone density test. If
you need it, your doctor can order medication to help prevent bone loss and reduce your
chances of breaking a bone.

 Prevent Falls

Falling down can cause a bone to break, especially in someone with osteoporosis or advanced
age. But most falls can be prevented. Check your home for dangers like loose rugs and poor
lighting. Have your vision checked regularly. Increase your balance and strength by walking
every day and taking classes like yoga.

Ask Your Doctor

If you are concerned about your bone health or your risk factors for osteoporosis, including a
recent bone fracture, consult your doctor. He or she might recommend a bone density test.
The results will help your doctor gauge your bone density and determine your rate of bone
loss. By evaluating this information and your risk factors, your doctor can assess whether you
might be a candidate for medication to help slow bone loss.