How To Have Healthy Bones

As I said before, I am simply exploring how to be healthy and I want to start with our bones. By exploring I mean that I shall be looking at the views and opinions of the experts and I shall also include the experiences and stories of people who have issues with their bones.
This section deals with the most important element of our body - the framework that holds the muscles, flesh and vital organs together. So it is of paramount importance that we have optimum bone health.

When we discuss exercise most individuals immediately think of losing fat and toning or gaining muscle. It is true that with regular exercise you will lose inches and gain strength in muscles but the importance of exercise on a regular basis really offers many more important health benefits then being able to fit into your skinny jeans or being able to flex an impressive looking bicep.

Another extremely important benefit from exercise which is often over looked until problems begin to occur is bone health. Most individuals do not give their bones much thought until they or a loved one is face with the reality of failing bones which can be detrimental because it will ultimately lead to immobility.

All of us reached our maximum bone mass in our twenties and if prevention is not a focus it is down hill from that point on. The important thing to remember is it is never to late to start.

Although there has been a focus on women's bone health in recent years with the discussion of osteoporosis men are not immune to the adverse affects of bone loss. Women are prone to increased bone loss or osteoporosis during and after menopause caused by the loss of estrogen; at the same time men as they age will also experience increased bone loss associated with the loss of testosterone. Although women in general are more prone to bone disorders such as osteoporosis men are by no means off the hook.

With that being said most bone loss actually occurs from disuse atrophy. Bone tissue is the same as any other tissue in the body; if you do not use it you will lose it. Your body does not waste energy maintaining something that is deemed important or necessary such as muscle or bone that is not worked. It is also important to recognize that the loss of muscle directly affects the health of your bones.

Maintaining lean muscle mass is essential to keeping our bones healthy because this lean muscle puts good stress on our bones that in turn causes them to strengthen or in other words signals the body that our bones are important and need to be maintained. The best way to do this is to incorporate resistance training into your life two or three times a week.

Weight training does fall into the resistance training category however if lifting weights does not appeal to you there are many different options that can be done inside or outside of your home. Resistance training includes any activity that works and strengthens your muscles which in turn put the much needed stress on your bones. The possibilities are endless your workout can include any of the following: Pilates, using resistance bands, using the now popular exercise ball, yoga or simply using your own body weight. Try doing a lunge or yoga pose; when you do you will see that you do not need a fancy gym or tons of equipment to get a workout. The important thing is to find an activity or activities that you enjoy, embrace it and make it a part of your life.

Other important steps that you need to take in order to ensure you have healthy bones are; quit smoking, avoid excess drinking and ensure you are getting adequate amounts of calcium, vitamin D and vitamin K2 in your diet. You are not getting your daily requirements of the necessary mineral and vitamins then take supplements.

Healthy bones are not always our top priority but by making a few changes to our lifestyle we can help assure we will not only live longer but can enjoy independence and mobility far into our twilight years.


Saturday, December 12, 2009

These Old Bones



Celebrate World Osteoporosis Day 2009 by sparing a thought for your bones.
HAVE you thought about your bones today? You should, because you need healthy and strong bones in order to do all the activities you enjoy doing everyday.
Now, imagine if you were to fracture or break a bone. It wouldn’t be fun, would it, to be restrained from doing activities you like? But imagine if that were to happen in your 60s or 70s. Would you want to suffer the pain and agony of fractures at that age?

According to Dr Lee Joon Kiong, president of the Osteoporosis Awareness Society of Kuala Lumpur (OASKL), a lot of people take their bones for granted until they break, or if they’re diagnosed with osteoporosis.
He says: “Osteoporosis is a disease where you lose bone mass, increasing your risk of fracture, usually in the hip, spine, or forearm. But, by the time the fracture occurs, it would be too late. You need to start taking care of your bones today to avoid complications like osteoporosis tomorrow.”
Osteoporosis is a disease that causes you to lose bone mass, increasing your risk of fracture, usually in the hip, spine, or forearm. In Malaysia alone, over one million people are estimated to be at risk of osteoporosis.
Dr Lee stresses that preventing osteoporosis has to start early, from childhood, in fact. “This is why we in OASKL have decided to mount our Healthy Bone For Life programme. It was launched in conjunction with our World Osteoporosis Day Carnival, which will be held at the Orange Concourse of Sunway Pyramid Shopping Mall until today, October 25, 2009,” he remarks.
Amazing bones
Dr Lee believes that the first step to good bone care is understanding. We are born with about 300 bones, which are mostly made of cartilage. As we grow up, the cartilage grows and is replaced with hard bones, which fuse together to form the 206 bones that adults have.”
Bone is a very important organ. It allows us to move and also provides structural support. Without it, we’ll become one mess of skin and organs.
Our bones also provide protection for our organs, in addition to an environment for blood cell production and storage of minerals such as calcium and protein.
Dr Lee says that while bone may look solid from the outside, it is actually made of a honeycomb of strands inside. In fact, if you were to cut a bone across, you would see it’s spongy inside, protected by the harder outer layer.
The outer layer is called the cortical bone, composed of compact bone tissue, while the interior is called the trabecular bone, which is a porous network of cells also referred to as cancellous bone. However, despite being less dense than the cortical bone, the cancellous bone is very strong and is able to withstand the strain human activity puts on it.
Bone consists of an organic component called collagen, with protein scattered in and around the collagen fibres, and also an inorganic mineral composition in the shape of crystals, where calcium and phosphate are deposited into. The combination of the collagen and mineral crystals is what gives bone its tensile strength.
Bones can become brittle
However, Dr Lee adds, bone strength can be compromised as we age. “The way to overcome this is by achieving a bone mass as close to our peak bone mass as possible. Peak bone mass is generally reached before the age of 30, so if you are in your 20s, you had better get cracking now. Meet your daily recommended calcium intake and start doing weight bearing exercise to maximise bone mass,” he says.
It is estimated that one in four women and one in eight men over the age of 50 suffer from osteoporosis. What is worse is that one in every three women and one in every five men over 50 will have an osteoporosis-related fracture in their lifetimes. In Malaysia alone, over one million people are estimated to be at risk of osteoporosis.
Dr Lee says: “Women should especially watch out for this silent disease. They are relatively protected from osteoporosis because of the production of oestrogen, which stimulates healthy bone formation. But oestrogen production decreases after menopause and this will speed up bone loss, increasing the risk of osteoporosis.”
Unlike many diseases, osteoporosis is called the “silent crippler” because it does not become apparent until a break or a fracture. For older people who suffered from a hip fracture, 10 to 20% die within a year while two third of those who survived remain disabled for the rest of their lives.
Dr Lee emphasises that living with osteoporosis is not only a burden to the sufferers themselves, but also to family members and caregivers, whether mentally, physically or financially.
He adds: “Osteoporosis-related fractures carry high morbidity and mortality, in particular osteoporosis-related hip fractures. The quality of fracture healing in elderly with osteoporosis is not as good compared to young adult fractures. Rather, the objective of osteoporosis treatment is to reduce the risk of further fracture or break by improving bone mineral density as well as bone quality. Treatment may include calcium and vitamin D supplements in combination with various pharmacological agents.
“However, you must also make the necessary changes in your diet and lifestyle so as not to be overly-dependent on medicine. Make sure you get enough calcium and vitamin D to meet your daily recommended intake. And if you are able to, try to get your body moving to stimulate bone formation.”
Weight bearing exercises are the most effective exercise in building bones. They include walking, jogging, stairs climbing, and tai chi. But be sure to consult your doctor first before you go for that trek around the park. Your doctor can recommend the most suitable type of exercise so that you don’t hurt yourself in the process.
Other factors you can control are to avoid excessive alcohol and caffeine consumption, and also excessive smoking. These three things can accelerate bone loss, increasing your risk of further fractures.
Find out your osteoporosis risk
Come to the World Osteoporosis Day Carnival that’s being held today (October 25) at the Orange Concourse of Sunway Pyramid Shopping Mall in Petaling Jaya.
The main attraction will be the Healthy Bone For Life Public Advisory Service, which includes osteopororis risk assessment, bone scanning, and dietary and lifestyle advice by healthcare professionals. It will be a good way for people over the age of 40 to know their risk levels and be motivated to seek early diagnosis and treatment.
Other attractions include fun, family activities like aerobics and dance demonstrations, games, and competitions. All the activities at the carnival are free.
> This article is contributed by Osteoporosis Awareness Society of Kuala Lumpur (OASKL) as part of its ‘Healthy Bone for Life’ programme. For further information, please contact Tel: (03) 5630 0791 or 5630 1668.


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