Ask Dr. Rx: Simple steps to build stronger bones
Ask Dr. Rx: How can I avoid bone loss?
Dr. Rx gives smart advice on how to avoid osteoporosis, or bone loss. The monthly Dr. Rx column appears in Fifty Plus magazine and is a community service of the VCU School of Pharmacy.
Posted by VCU School of Pharmacy on Wednesday, September 5, 2018
By Kayla Sheets
Q: Osteoporosis is fairly common in my family. Is there anything I can do to prevent this from happening to me? I don’t want to have a fall and break a bone.
A: Bones are living tissue and are constantly being remodeled. Osteoporosis occurs when bones lose more mass than they gain during the remodeling process. While genetics play a major role in the development of osteoporosis, there are steps you can take to prevent its development.
Believe it or not, you don’t have to take any medications to build stronger bones. Instead, make some simple lifestyle changes you can begin today.
For starters, ensure you’re getting proper nutrients by eating a diet rich in calcium, vitamin D, fruits, vegetables and protein. And avoid smoking and heavy alcohol intake as these can increase your risk of developing osteoporosis.
Calcium: Postmenopausal women should consume 1,200 milligrams of calcium daily. For men, doctors recommend 1,000 milligrams of calcium daily for those 70 and younger and 1,200 milligrams a day for men older than 70.
Milk and other dairy products are great sources of calcium. Your diet already may give you sufficient quantities of calcium, so speak with your doctor or pharmacist before starting a calcium supplement.
Vitamin D: Your body’s vitamin D requirement is 600 international units daily for adults through age 70 and 800 daily if you are over 70. Ideally, this comes from your diet. Great sources of vitamin D include salmon, tuna, eggs and foods specifically fortified with vitamin D. If you’re concerned you aren’t getting enough, you should speak with your doctor before starting a supplement.
Activity: It’s important to have an active lifestyle involving weight-bearing activities such as walking, jogging, hiking, tennis and dancing. These activities help your bones and muscles stay strong. Thirty minutes of exercise three to four times per week is recommended. However, everyone is different. Know your limits. Speak with your doctor to determine an exercise regimen that’s best for you.
Stay safe: If you or a loved one is at high risk for osteoporosis, falls are one of the biggest factors that lead to complications. Due to the frailty of bones, even a fall while standing can cause a breakage. Here are some simple ways to reduce the risk of falling:
– Remove/minimize tripping hazards in your home, such as unnecessary rugs or furniture in high traffic areas.
Install handrails on stairs.
– Install grab rails and non-slip bath mats in the bathroom.
– Make sure you have good lighting.
– Speak with your doctor or pharmacist if you think one of your medications is making you dizzy or drowsy.
These small changes could have a big impact on your health. If you feel these steps are not enough, have a conversation with your doctor or pharmacist about your risk for osteoporosis and other options available for your individualized needs.
Kayla Sheets is a fourth-year Pharm.D. student at VCU School of Pharmacy. She majored in biology at The University of Virginia. Her areas of interest are internal medicine and critical care.