You At Your Best

Our bones are the architecture of our very being. They are our framework, protecting our internal organs, allowing us to move, providing us with stability. But like the rest of our amazing physical bodies, they are living tissue and must be kept healthy and strong. Our bones build mass primarily in the first two decades of life, and peak bone mass is usually reached before age 30. After this point, bone loss begins and with it the risk of osteoporosis. What is osteoporosis? Osteoporosis is a disease of the bones that occurs when the body loses too much bone, makes too little bone, or both. Because people cannot feel their bones weakening, osteoporosis is often called a "silent disease," notes the National Osteoporosis Foundation. Despite its silence, osteoporosis is a serious threat, increasing a person's risk for bone breaks from falls. What happens to bones when a person has osteoporosis? The NOF notes that, under a microscope, healthy bones look like a honeycomb. When a person has osteoporosis, the holes and spaces in the honeycomb are considerably larger than in healthy bones. Osteoporotic bones are not as dense as healthy bones, and as they become less dense, they weaken and are more susceptible to breaks. Is osteoporosis common? Osteoporosis is common across the globe. According to the International Osteoporosis Foundation, one in three women over age 50 and one in five men over age 50 will experience osteoporotic fractures. What are the risk factors for osteoporosis? The NOF categorizes risk factors for osteoporosis as uncontrollable and controllable. Uncontrollable risk factors include age, family history, low body weight (being small and thin), and a history of broken bones. Being overweight isn't good for bone health either. Gender also is an uncontrollable risk factor, as women are more likely than men to suffer from osteoporosis. In fact, the NOF notes that a woman's risk of breaking a hip due to osteoporosis is equal to her risk of breast, ovarian and uterine cancer. The role of a healthy lifestyle Controllable risk factors for osteoporosis include not eating enough fruits and vegetables; consuming too much protein, sodium and caffeine; a sedentary lifestyle; smoking; and excessive consumption of alcohol. Insufficient calcium and vitamin D intake is another controllable risk factor for osteoporosis. Adding calcium to your diet helps build bone mass and vitamin D helps your body absorb the calcium you consume. Good sources of calcium are low-fat dairy and dark green vegetables like broccoli, kale and turnip greens. Movement is medicine for your bones. Exercise that involves supporting your body weight is great for bone-building. Walking, hiking, running and dancing all can strengthen your bones. Strength training exercises that incorporate weights or resistance bands help increase bone mass. (Strength training can also improve your posture, reduce pain, lower cholesterol levels and help you feel great!) Speak with your physician about your risk for osteoporosis and the role that diet and exercise can play in prevention. sPonsoR Content David L. Baker, DO David L. Baker, DO, is a general, trauma and bariatric surgeon at Freeman Health System and is the medical director of both Freeman Breast Specialty Services and Freeman Surgical Center. He has also been Secretary and Treasurer for Freeman since 2014 and was the Chair of the Department of Surgery from 2013-2014. Dr. Baker graduated with a Bachelor of Science from Pittsburg State University in 2000 and received his medical degree from Kansas City University of Medicine and Biosciences, Kansas City, Mo., in 2004. He completed his general surgery residency at OhioHealth Doctors Hospital in 2009. Dr. Baker is trained in all bariatric surgeries, including LAP-BAND®, and a member of the American Society of Breast Surgeons, American Osteopathic Association, American College of Osteopathic Surgeons and the Society for American Gastrointestinal Endoscopic Surgeons. Freeman HealtH SyStem PhysicianPROFILE: Feeling it in your bones The facts about osteoporosis by KaRen RiCe | nWa DemoCRat-Gazette a woman's risk of breaking a hip due to osteoporosis is equal to her risk of breast, ovarian and uterine cancer. 10 | YOU AT YOUR BEST | nwAdg.cOm/YOUATYOURBEST OcTOBER - wOmEn'S HEAlTH | SATURdAY, SEpTEmBER 28, 2019

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