BONE HEALTH |
There are many factors that determine bone health such as diet and exercise. Exercise promotes good bone health by making them stronger and enhances their ability to produce blood cells and more minerals. Bone density and strength are increased by physical activity during childhood and adolescence. Weight-bearing exercise is the best type of exercise to prevent bone loss that include exercises such as dancing, playing tennis, climbing stairs, jogging, hiking and walking. Resistance is the second type of exercise that can also be used to help prevent bone loss these activities include swimming and bicycling. Although these are great activities to help maintain and build strong muscles, they also provide the body with excellent benefits for the heart and circulation but are not always the best way to exercise your bones. Getting at least 60 minutes of physical activity each day will improve your overall health and will also help you to maintain a healthy weight.
Although there are many factors that lead to bone loss some factors such as age, cannot be controlled. However, simple steps can be taken to prevent or slow bone loss such as including calcium in ones diet to decrease the risk of developing osteoporosis. Calcium is not only needed to keep our bones strong but it is also needed in muscles and nerves. It is important to consume at least 1,300 milligrams of calcium every day between the ages of 9 and 18. During these years bones are growing rapidly and need an adequate amount of calcium in order to achieve their peak mass. Peak mass is when our bones reach their maximum size and strength. Genes play an important role in how much peak bone we have. Between the ages of 25 and 30 is when most people reach their peak bone mass and by the age of 40 is when bone mass begins to lose. Food sources of calcium are preferred in order for bones to achieve their peak mass. A good source of calcium include low-fat dairy products such as ice cream, cheese, yogurt and milk, dark green leafy vegetables, salmon, tofu and almonds; dietary supplements are also another good source of calcium and can be used if needed to provide bones with an additional amount of calcium. If the body does not receive enough of these sources then they attack the bones for calcium. This can then cause the bones in the body to become weak and brittle which then causes rickets. Vitamin D also plays an important role in preventing bone loss by allowing the body to absorb calcium from the diet. Vitamin D is the essential piece that unlocks calcium, it aids in allowing the body to absorb calcium from the food that is consumed. It is important to consume at least 600 international units (IU) of vitamin D every day. Vitamin D can also be consumed by foods that are fortified with vitamin D such as milk is a great way to get calcium and vitamin D. Other foods and drinks that have added vitamin D include orange juice, yogurt and breakfast cereals; dietary supplements like multivitamins supplements contain vitamin D and is also another good source of vitamin D and can be used if needed to provide bones with an additional amount of vitamin D. Some people are unable to absorb calcium from the food they eat when they do not get enough vitamin D. The body takes calcium from its bones when not enough calcium is absorbed from foods, causing bone loss and eventually leading to weaker bones. With a good diet and exercise people can often ward off many threats to long-term bone health.
Other things such as smoking and taking certain medications can also affect your bones. Smoking not only hurts your heart and longs but it also hurts your bones. It is often seen that women who smoke have lower levels of estrogen compared to women who do not smoke and also causes them to go through early menopause. Some people may have to take special medicines for certain medical conditions and some of these medicines may cause your bones to weaken. Taking corticosteroids, which is a medicine prescribed for patients that may have arthritis, asthma, Crohn’s disease and lupus. Taking this medication can lead to fractures and a loss of bone density. Unfortunately bad things can happen to bones, which may cause them to fracture or break when they are put under a lot of pressure. “There are two main kinds of factures: a compound fracture, in which the bone is shattered or pushes through the skin, and a simple fracture, in which the broken bone does not pierce the skin” (Simon, 1998). It is often seen that broken bones are able to repair themselves. “All bones are covered by a thin protective layer called a periosteum, except at the joints. This layer contains tiny blood vessels and cells that repair damaged bones” (Simon, 1998). Blood clots are formed to seal the space between the broken ends if a bone becomes broken. After two days, bone cells from the periosteum that begin to seal and close up the break of the bone form new bone. In order for bones to heal properly they sometimes need to be held together. The three ways in which bones are healed as stated by Price (2010),
Right after a bone breaks, the leaked blood from damaged blood vessels hardens into a blood clot. Blood vessels begin to
repair themselves and regrow. A callus of scar tissue forms over the broken area. Bone cells replace the callus with spongy
bone, which later turns in to hard bone. (p. 16)
With the help of doctors bones are healed correctly after this process. According to Simon (2006),
Doctors reset broken bone ends so they can grow back together and recover their full strength. Hard casts made of plaster
of paris or soft casts made of plastic are often used to keep a bone in place so it can heal properly. In some cases metal
pins are inserted intro broken bones to keep them together. (p. 19)
While it is often thought of that people who are “double-jointed” have extra joints, no they just have extra ligaments. Joints would be unstable without ligaments. As stated by Simon (1998),
If a joint becomes injured and painful, doctors may try to repair it with a procedure called arthroscopy, which uses a long,
thin instrument to view and repair a joint. They may also replace the joint entirely with an artificial one. A hip can be
replaced with a metal ball that turns in a plastic socket. In knee replacements, a plastic-covered hinge is used to replace
cartilage. (p.12)
Walking can be painful and difficult if the ball-and-socket hip joint is damaged. After the hip is replaced the patient should be able to walk normally. Shoulder and wrist joints can also be replaced. “Scientists have developed steel and plastic materials that can be used to replace bones or parts of bones that are lost through injury or disease. Artificial bones can help people who have had bad bone breaks” (Simon, 2006, p. 23). When joints swell they are often given the name arthritis to a number of diseases. Osteoarthritis often occurs in older people, the cartilage begins to decrease in the joints of the hips, fingers, and knees. The joints then become swollen which then makes if difficult and painful to move. Rheumatoid arthritis is often seen in middle-aged people that cause them to have stiffness and pain to their joints. People who have a mild case of arthritis and rheumatism can be treated with medicines prescribed by the doctor that reduce pain and swelling. If arthritis gets to be severe in a person then joint replacement operations are performed.
As our bone density decreases and in out early twenties maximal bone density is reached. “Bone quality, or architecture, is also involved in bone strength and can be affected by diet, activity, illness, medications, and age” (National Institutes of Health, 2001). The risk of osteoporosis is increased by inadequate intake of calcium in the diet of teenagers. Osteoporosis is a common disease of the skeletal system, which results in the loss of bone tissue. The results cause bones to become thinner, lose calcium and in some cases bones may disappear completely. According to Rodan & Martin (2000),
For every 10% of bone that is lost, the risk of fracture doubles. In the United States, it is estimated that 16.8 million
postmenopausal women have lost more than 10 % of their peak adult bone mass, another 9.4 million have lost more than
25%, and 4.8 million have already suffered an osteoporotic fracture. (p.1509)
A decrease in estrogen is the most common cause of osteoporosis seen in women. Estrogen loss is associated with elevated bone resorption. “Sufficient weight-bearing physical activity and circulating estrogen are extremely important for bone health throughout a woman’s lifespan” (Warner & Shaw, 2000, p. 23). In some cases as a secondary effect of some cancers osteoporosis can develop. “Pathological conditions causing bone loss, other than estrogen or androgen deficiency, include multiple myelomatosis, hyperparathyroidism, and hyperthyroidism” (Rodan & Martin, 2000, p. 1509). It has been indicated by Marx (2004), that estrogen is a key regulator of osteoblast signaling. In the early stages of life osteoporosis can be prevented with a healthy diet and a regular exercise routine. Another important prevention is limiting alcohol intake and becoming a non-smoker. As life progresses ways to prevent falls along with prevention should be considered. The most common fractures seen in osteoporosis are vertebral fractures and hip fractures. Although a hip fracture can be the most devastating, it is often seen that after surgical intervention has been performed they are able to become ambulatory again, while some others may lose their ability to independently walk again. “Organized rehabilitation therapy does help recovery, but the best setting (home, nursing home, rehabilitation hospital) for rehabilitation needs to be individualized” (Stone & Lyles, 2006, p. 68). Strength training can increase regaining physical function in the body and can improve your overall health. To ensure good bone health there are things we can do at every stage of life. From birth to age nine, calcium is an essential mineral for babies and young children to ensure they are able to grow bones and teeth. During the first year infant formula and breast milk provide a sufficient amount of calcium. At the ages of 1 to 3 years old the amount of vitamin D and calcium that a child needs increases with age. By the time children reach the ages of 4 to 8 years old, they need to consume 1,000 milligrams of calcium each day, which is equivalent to about two cups of yogurt and one glass of milk. Between the ages of 10 and 20 is the stage of life when peak bone mass is established. Peak bone mass and the development of the skeleton is during the time of puberty. During puberty two-thirds of calcium stores in men and half of the total body calcium stores in women. At the end of puberty men have about 50% more body calcium than women. On average girls being puberty at age 10 and begin having menstrual cycles around the age of 12. It is important for women to have regular menstrual cycles for their bone health because it indicates that a sufficient amount of estrogen is being produced. Peak bone mass is affected by early or late onset of puberty. Boys who start puberty late generally have less bone mass for life than those who start puberty at the typical age of 11 ½. Obesity is one factor that delays the start of puberty in boys, however obesity in girls accelerates the onset of puberty. Between the ages of 20 and 30 years old although your body is no longer forming new bone as it was before in your younger ages of life, during this time bones will reach peak strength. Between the ages of 30 and 50 years old after you reach your peak bone mass, bone loss will gradually start to occur. Though out life your body will contiguously remove old bone and replace it with fresh bone. This process is also known as remodeling. All the bone removed is replaced up until about age 40, after age 40 less bone is replaced. Getting enough vitamin D, calcium, and exercise every day is crucial to minimizing bone loss. Maintaining muscle mass helps to preserve and strengthens surrounding bone and helps prevent falls which is why exercising is important. When you reach 50 years or older it is recommended that the daily calcium for men over the age of 50 remain the same at 1,000 milligrams. However, women should increase their intake of calcium to 1,200 milligrams a day who are entering menopause or have gone through menopause. As women enter menopause their levels of estrogen drop dramatically resulting in rapid bone loss. Woman can lose 40% of their spongy inner bone and 10% of their hard outer bone ten years after they have gone through menopause. During the age of 70 and over men are like to experience fractures and low bone mass. Consuming an adequate amount of calcium and doing exercises can increase bone and muscle strength and can limit bone loss no matter what your age is.
Although there are many factors that lead to bone loss some factors such as age, cannot be controlled. However, simple steps can be taken to prevent or slow bone loss such as including calcium in ones diet to decrease the risk of developing osteoporosis. Calcium is not only needed to keep our bones strong but it is also needed in muscles and nerves. It is important to consume at least 1,300 milligrams of calcium every day between the ages of 9 and 18. During these years bones are growing rapidly and need an adequate amount of calcium in order to achieve their peak mass. Peak mass is when our bones reach their maximum size and strength. Genes play an important role in how much peak bone we have. Between the ages of 25 and 30 is when most people reach their peak bone mass and by the age of 40 is when bone mass begins to lose. Food sources of calcium are preferred in order for bones to achieve their peak mass. A good source of calcium include low-fat dairy products such as ice cream, cheese, yogurt and milk, dark green leafy vegetables, salmon, tofu and almonds; dietary supplements are also another good source of calcium and can be used if needed to provide bones with an additional amount of calcium. If the body does not receive enough of these sources then they attack the bones for calcium. This can then cause the bones in the body to become weak and brittle which then causes rickets. Vitamin D also plays an important role in preventing bone loss by allowing the body to absorb calcium from the diet. Vitamin D is the essential piece that unlocks calcium, it aids in allowing the body to absorb calcium from the food that is consumed. It is important to consume at least 600 international units (IU) of vitamin D every day. Vitamin D can also be consumed by foods that are fortified with vitamin D such as milk is a great way to get calcium and vitamin D. Other foods and drinks that have added vitamin D include orange juice, yogurt and breakfast cereals; dietary supplements like multivitamins supplements contain vitamin D and is also another good source of vitamin D and can be used if needed to provide bones with an additional amount of vitamin D. Some people are unable to absorb calcium from the food they eat when they do not get enough vitamin D. The body takes calcium from its bones when not enough calcium is absorbed from foods, causing bone loss and eventually leading to weaker bones. With a good diet and exercise people can often ward off many threats to long-term bone health.
Other things such as smoking and taking certain medications can also affect your bones. Smoking not only hurts your heart and longs but it also hurts your bones. It is often seen that women who smoke have lower levels of estrogen compared to women who do not smoke and also causes them to go through early menopause. Some people may have to take special medicines for certain medical conditions and some of these medicines may cause your bones to weaken. Taking corticosteroids, which is a medicine prescribed for patients that may have arthritis, asthma, Crohn’s disease and lupus. Taking this medication can lead to fractures and a loss of bone density. Unfortunately bad things can happen to bones, which may cause them to fracture or break when they are put under a lot of pressure. “There are two main kinds of factures: a compound fracture, in which the bone is shattered or pushes through the skin, and a simple fracture, in which the broken bone does not pierce the skin” (Simon, 1998). It is often seen that broken bones are able to repair themselves. “All bones are covered by a thin protective layer called a periosteum, except at the joints. This layer contains tiny blood vessels and cells that repair damaged bones” (Simon, 1998). Blood clots are formed to seal the space between the broken ends if a bone becomes broken. After two days, bone cells from the periosteum that begin to seal and close up the break of the bone form new bone. In order for bones to heal properly they sometimes need to be held together. The three ways in which bones are healed as stated by Price (2010),
Right after a bone breaks, the leaked blood from damaged blood vessels hardens into a blood clot. Blood vessels begin to
repair themselves and regrow. A callus of scar tissue forms over the broken area. Bone cells replace the callus with spongy
bone, which later turns in to hard bone. (p. 16)
With the help of doctors bones are healed correctly after this process. According to Simon (2006),
Doctors reset broken bone ends so they can grow back together and recover their full strength. Hard casts made of plaster
of paris or soft casts made of plastic are often used to keep a bone in place so it can heal properly. In some cases metal
pins are inserted intro broken bones to keep them together. (p. 19)
While it is often thought of that people who are “double-jointed” have extra joints, no they just have extra ligaments. Joints would be unstable without ligaments. As stated by Simon (1998),
If a joint becomes injured and painful, doctors may try to repair it with a procedure called arthroscopy, which uses a long,
thin instrument to view and repair a joint. They may also replace the joint entirely with an artificial one. A hip can be
replaced with a metal ball that turns in a plastic socket. In knee replacements, a plastic-covered hinge is used to replace
cartilage. (p.12)
Walking can be painful and difficult if the ball-and-socket hip joint is damaged. After the hip is replaced the patient should be able to walk normally. Shoulder and wrist joints can also be replaced. “Scientists have developed steel and plastic materials that can be used to replace bones or parts of bones that are lost through injury or disease. Artificial bones can help people who have had bad bone breaks” (Simon, 2006, p. 23). When joints swell they are often given the name arthritis to a number of diseases. Osteoarthritis often occurs in older people, the cartilage begins to decrease in the joints of the hips, fingers, and knees. The joints then become swollen which then makes if difficult and painful to move. Rheumatoid arthritis is often seen in middle-aged people that cause them to have stiffness and pain to their joints. People who have a mild case of arthritis and rheumatism can be treated with medicines prescribed by the doctor that reduce pain and swelling. If arthritis gets to be severe in a person then joint replacement operations are performed.
As our bone density decreases and in out early twenties maximal bone density is reached. “Bone quality, or architecture, is also involved in bone strength and can be affected by diet, activity, illness, medications, and age” (National Institutes of Health, 2001). The risk of osteoporosis is increased by inadequate intake of calcium in the diet of teenagers. Osteoporosis is a common disease of the skeletal system, which results in the loss of bone tissue. The results cause bones to become thinner, lose calcium and in some cases bones may disappear completely. According to Rodan & Martin (2000),
For every 10% of bone that is lost, the risk of fracture doubles. In the United States, it is estimated that 16.8 million
postmenopausal women have lost more than 10 % of their peak adult bone mass, another 9.4 million have lost more than
25%, and 4.8 million have already suffered an osteoporotic fracture. (p.1509)
A decrease in estrogen is the most common cause of osteoporosis seen in women. Estrogen loss is associated with elevated bone resorption. “Sufficient weight-bearing physical activity and circulating estrogen are extremely important for bone health throughout a woman’s lifespan” (Warner & Shaw, 2000, p. 23). In some cases as a secondary effect of some cancers osteoporosis can develop. “Pathological conditions causing bone loss, other than estrogen or androgen deficiency, include multiple myelomatosis, hyperparathyroidism, and hyperthyroidism” (Rodan & Martin, 2000, p. 1509). It has been indicated by Marx (2004), that estrogen is a key regulator of osteoblast signaling. In the early stages of life osteoporosis can be prevented with a healthy diet and a regular exercise routine. Another important prevention is limiting alcohol intake and becoming a non-smoker. As life progresses ways to prevent falls along with prevention should be considered. The most common fractures seen in osteoporosis are vertebral fractures and hip fractures. Although a hip fracture can be the most devastating, it is often seen that after surgical intervention has been performed they are able to become ambulatory again, while some others may lose their ability to independently walk again. “Organized rehabilitation therapy does help recovery, but the best setting (home, nursing home, rehabilitation hospital) for rehabilitation needs to be individualized” (Stone & Lyles, 2006, p. 68). Strength training can increase regaining physical function in the body and can improve your overall health. To ensure good bone health there are things we can do at every stage of life. From birth to age nine, calcium is an essential mineral for babies and young children to ensure they are able to grow bones and teeth. During the first year infant formula and breast milk provide a sufficient amount of calcium. At the ages of 1 to 3 years old the amount of vitamin D and calcium that a child needs increases with age. By the time children reach the ages of 4 to 8 years old, they need to consume 1,000 milligrams of calcium each day, which is equivalent to about two cups of yogurt and one glass of milk. Between the ages of 10 and 20 is the stage of life when peak bone mass is established. Peak bone mass and the development of the skeleton is during the time of puberty. During puberty two-thirds of calcium stores in men and half of the total body calcium stores in women. At the end of puberty men have about 50% more body calcium than women. On average girls being puberty at age 10 and begin having menstrual cycles around the age of 12. It is important for women to have regular menstrual cycles for their bone health because it indicates that a sufficient amount of estrogen is being produced. Peak bone mass is affected by early or late onset of puberty. Boys who start puberty late generally have less bone mass for life than those who start puberty at the typical age of 11 ½. Obesity is one factor that delays the start of puberty in boys, however obesity in girls accelerates the onset of puberty. Between the ages of 20 and 30 years old although your body is no longer forming new bone as it was before in your younger ages of life, during this time bones will reach peak strength. Between the ages of 30 and 50 years old after you reach your peak bone mass, bone loss will gradually start to occur. Though out life your body will contiguously remove old bone and replace it with fresh bone. This process is also known as remodeling. All the bone removed is replaced up until about age 40, after age 40 less bone is replaced. Getting enough vitamin D, calcium, and exercise every day is crucial to minimizing bone loss. Maintaining muscle mass helps to preserve and strengthens surrounding bone and helps prevent falls which is why exercising is important. When you reach 50 years or older it is recommended that the daily calcium for men over the age of 50 remain the same at 1,000 milligrams. However, women should increase their intake of calcium to 1,200 milligrams a day who are entering menopause or have gone through menopause. As women enter menopause their levels of estrogen drop dramatically resulting in rapid bone loss. Woman can lose 40% of their spongy inner bone and 10% of their hard outer bone ten years after they have gone through menopause. During the age of 70 and over men are like to experience fractures and low bone mass. Consuming an adequate amount of calcium and doing exercises can increase bone and muscle strength and can limit bone loss no matter what your age is.