How to Keep Your Bones Strong and Prevent Fractures

THURSDAY, Sept. 12, 2019 (HealthDay News) — If you are a younger grownup, begin serious about your bone well being, an knowledgeable advises.

Most individuals attain peak bone mass — the strongest bones they’re going to ever have — between 25 and 30 years of age, in accordance to Dr. Philip Bosha, a doctor with Penn State Sports Medicine in State College, Pa.

“To some extent, genetics determines the peak, but lifestyle influences, such as diet and exercise, are also factors,” Bosha mentioned in a Penn State information launch.

According to the American Academy of Orthopaedic Surgeons, bone mass begins to slowly lower after age 40. Taking 1,000 milligrams of calcium and 1,000 International Units (IU) of vitamin D a day can assist preserve your bones. You must also do weight-bearing workout routines equivalent to working and brisk strolling, in addition to resistance coaching to preserve bone and muscle energy.

After age 50, the every day really helpful calcium consumption for males stays 1,000 milligrams per day, however rises to 1,200 milligrams for girls, together with those that are coming into or have gone by means of menopause.

Declining estrogen ranges due to menopause can lead to fast bone loss. All girls 65 and older — and these between 60 and 64 who’ve an elevated threat of fractures — ought to get a bone density examine, in accordance to Bosha.

“If the bone density study shows osteoporosis, it may be reasonable to start taking a medication called a bisphosphonate, which you can get in a variety of forms,” he mentioned. “Some are pills taken on a weekly or monthly basis and other varieties can be taken intravenously.”

Other drugs to enhance bone density embody calcitonin, which can be utilized as a nasal spray; parathyroid hormone, which is taken by injection; and drugs referred to as selective estrogen receptor modulators.

Bosha mentioned males and girls who’re 70 and older ought to take 1,200 milligrams of calcium per day and 800 IU of vitamin D. At this age, males grow to be much more probably to have decrease bone density, growing their threat of fractures. Some males ought to contemplate a bone density examine, Bosha mentioned.

“For people of this age, avoiding falls is crucial,” he mentioned. “Maintaining balance and muscle strength through exercise and maintaining strong bones through adequate calcium and vitamin D intake can help decrease the risk of severe fractures from falls.”

More data

The U.S. National Institutes of Health has extra on bone well being.

SOURCE: Pennsylvania State University, information launch, Aug. 16, 2019

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