Bolster Your Bones: What Your Bones Need to be Healthy

Your bones provide the framework for your body. As a woman, you make less bone than your male counterparts, and you lose it faster, yet you will likely live longer. That means developing healthy lifestyle habits early on is important to keep your bones strong. In fact, building bone mass and strength in adolescence may be the best protection against osteoporosis later in life.

Osteoporosis, or "porous bones," is a disease that results in low bone mass, or density, which causes bones to become weak and fragile and be more likely to break. One in two women will have an osteoporosis-related fracture in her lifetime, and women are four times more likely than men to develop the condition. Osteoporosis can result in decreased height, lost teeth and hip fractures, which can be life-threatening. An average of 24 percent of individuals age 50 and older who experience a hip fracture die within a year of their injury.

You're probably asking yourself: Why does this matter now? Well, keep reading! You're young and, unlike older women who may be faced with frail bones and a less-than-active lifestyle, you have the benefit of time and (after reading this) the know-how to make sure your bones stay strong.

Bones are living, growing tissue. They are continually broken down and rebuilt (called remodeling). By the time you reach your mid-20s, most of your body's bone density will be formed. Bone loss begins around age 30 and progresses over the years. During menopause when estrogen levels fall, the balance is tipped so bone breakdown outpaces buildup. Estrogen facilitates the bone-building processes.

While the strength of your bones is partly predetermined by your genes, there are simple steps you can take now to help prevent bone loss or delay osteoporosis later in life.

Eating a diet rich in calcium and getting regular physical activity are keys to maintaining and strengthening your bones. Nearly all of the calcium in your body is contained in your bones and teeth, adding strength and rigidity. Yet, despite the clear benefits of calcium, women around your age:

• Drink the least amount of milk
• Are more likely to skip breakfast - a meal that tends to naturally provide a good source of calcium
• Eat foods that have low density of calcium (e.g., fast food)

Skipping meals or replacing milk with non-dairy drinks prevents calcium and nutrients from being properly absorbed. Tobacco use can deplete calcium in your bones, and, to a lesser extent, so can alcohol consumption and possibly excessive caffeine.

A safe bet? Be sure to eat a well-balanced diet, exercise and look for ways to get more calcium.

How much is enough?

Women's calcium needs change over time. Women between 11 and 24 years of age are in their "calcium-storing" years. That means you need to increase the amount of calcium you get. One survey by the U.S. Department of Agriculture found females 12 to 19 years old got an average of only 777 mg of calcium a day!

Recommended calcium intakes:

Look at the back of food packaging for the calcium content. Keep in mind the percent Daily Value (%DV) set by the FDA is based on 1,000 mg per day, so you'll need to adjust based on your age.

The primary source of calcium is dairy, such as milk, yogurt and cheese. But you can find it in other foods, too. Non-dairy sources include calcium-fortified orange juice, leafy green vegetables like spinach and kale, fish and some breakfast cereals. Getting enough vitamin D helps your body absorb calcium. Most multiple vitamins have an adequate amount of vitamin D.

Calcium supplements are another option. Calcium citrate or calcium carbonate are the most commonly used. Calcium carbonate should be taken with food, but calcium citrate can be taken any time. Make sure to read the label carefully and talk with your doctor.

Recent studies show exercise may be more important to bone mass and strength in young women than calcium. Not only is exercise important for maximizing bone health, it also helps you maintain muscle strength, increases coordination and balance and promotes overall health.

Focus on weight-bearing exercises, including lifting weights, running/jogging, tennis, climbing stairs and hiking. The impact created from activities in which your body works against gravity helps build stronger, denser bones. What if you've never been an athlete? Not to worry. It's not too late to get fit and take preventive action. Take opportunities to exercise your bones while doing daily activities, like washing your car or carrying groceries.

During your next physical exam, ask your health care provider about ways to help prevent osteoporosis now. Here are some questions to ask:

• What are my risk factors (family history, body size, etc.)?
• Is there a way to measure the calcium in my body?
• Which weight-bearing exercises are most effective?
• How much exercise is enough?
• What calcium supplements would you recommend?

Osteoporosis is sometimes called the "silent disease," because there are typically no symptoms. Breaking a bone is usually the first sign. Although osteoporosis occurs most frequently in older women, it can strike at any age.

Just remember, it's never too early to bolster your bones.

Alexander, Ivy M and Knight, Karla A. 100 Questions and Answers about Osteoporosis and Osteopenia. Sudbury, Massachusetts: Jones and Bartlett Publishers. 2006.

National Osteoporosis Foundation
202-223-2226
www.nof.org

References

Farley, D. Bone Builders: Support Your Bones with Healthy Habits. U.S. Food and Drug Administration, FDA Consumer. Sept-Oct. 1997.

National Institutes of Health, Osteoporosis and Related Bone Diseases, National Resource Center. "Osteoporosis Overview." Last updated May 2006.

National Institutes of Health, Osteoporosis and Related Bone Diseases, National Resource Center. "Exercise for Your Bone Health." Last updated August 2005.

National Osteoporosis Foundation. Prevention Calcium and Vitamin D. www.nof.org.

Lloyd T, Petit MA, Lin HM, Beck TJ. Lifestyle Factors and the Development of Bone Mass and Bone Strength in Young Women. J. Pediatrics. 2004 Jun;144(6):776-82.

4CollegeWomen. "Osteoporosis Fact Sheet." www.4collegewomen.org.

Fast Facts: "Fractures." National Osteoporosis Foundation. www.nof.org.