Joni Brown, PA-C
Osteoporosis
Did you know that we reach our peak bone mass by age 18-25? As we age, we can begin to lose bone mass and particularly as we enter menopause. Osteopenia is low bone mass and is a precursor to osteoporosis. Most fractures occur with low bone mass, or osteopenia, and if you've had a bone fracture, you are at risk for osteoporosis. Women with osteoporosis have a greater risk of fracture that can be detrimental. Fracturing the hip can alter lifestyle, and may lead to the need for a long term care facility and possibly death.
We can maintain good bones and prevent osteoporosis by supplementation and lifestyle choices.
Recommended Calcium supplementation is 1200 mg daily in divided doses. This is because our bodies only absorb about 500-600 mg with one dose. Vitamin D also helps our bodies absorb Calcium and is obtained through diet and sunshine. Since most of us work inside and are concerned about prolonged sun exposure and the risk of skin cancer, many of us are deficient in Vitamin D. Therefore, recommended dose of Vitamin D is 800-1000 IU daily.
Exercise is important as well, and not just for a healthy weight, heart, and mind. Exercise keeps our bones strong and helps improve our balance, preventing falls. We encourage all our patients to get 30 minutes of exercise daily, to include muscle resistance training. Lifestyle choices such as stopping smoking, minimizing alcohol intake and avoiding caffeinated beverages make healthy bones too. There are many things we can't change in life, but we can start here!
Bone Density scans can be performed to determine bone health. Hill Country OBGYN physicians usually recommend women having a baseline scan at age 50 and any woman over the age of 65 should have a scan. Women who are under age 65 with risk factors for developing osteoporosis should have a scan as well. Risk factors include history of a bone fracture, family history, caucasian, thin, smoker, high alcohol/caffeine intake and a variety of medical conditions. If you’re interested, you can have your bone scan done here in our office.
Keep a spring in your step, don’t let your bones shatter your life!
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