Bone density and the "silent disease": 4 things women should know about bone health
In the latest episode of "Healthful," Dr. Jocelyn Wittstein, an orthopedic surgeon at Duke University School of Medicine, discusses what women should know about protecting their bones.
American women face a significant risk of developing osteopenia or osteoporosis throughout their lifetime, with an overwhelming majority projected to experience these bone conditions. Dr. Jocelyn Wittstein, an orthopedic surgeon at Duke University School of Medicine, emphasizes the importance of recognizing the risk sooner than people typically do, often only after sustaining a fracture.
One of the most common misconceptions is that bone health is a concern for older individuals, but in reality, it should be addressed earlier in life, ideally during the menopause transition around age 50 or 51.
The disease of osteoporosis, which is more serious than osteopenia, is often silent until it becomes evident. This silent progression of bone density loss is a major concern for women, who may not feel their bones weakening as they age. So, the question arises: What can women do to protect their bones and prevent or slow down bone density loss?
One crucial step is to get a DEXA scan, which measures bone mineral density and provides a T-score to identify osteopenia and osteoporosis. A normal T-score falls between 0 and -1, while osteopenia ranges from -1 to -2.5, and osteoporosis is lower than -2.5. Dr. Wittstein notes that her T-score of 0.1 indicates normal bone density with a low fracture risk. It's important to get a DEXA scan at the menopause transition, around age 50 or 51, as recommended by Dr. Wittstein.
To strengthen bones and slow the rate at which bone density decreases, women should incorporate strength training and impact exercises into their routines. These intense movements help build stronger tissue around the bones, making them denser and stronger. This not only improves balance and reduces the risk of falls but also lowers the likelihood of fractures. Even women with limited gym experience can benefit from adjusting their movements to their abilities.
Micronutrients like calcium, vitamin D, vitamin K, and magnesium play a vital role in maintaining bone health. While calcium is essential, other nutrients like vitamin D and magnesium are equally important. Vitamin D helps absorb calcium, making it more efficient in strengthening bones. Vitamin K directs calcium to bone for mineralization.
A diet rich in fruits and vegetables is also crucial for maintaining bone health. Women should aim for 600-800 units of vitamin D per day if deficient, along with 1,000 milligrams of calcium and 300-400 milligrams of magnesium daily. As always, it's essential to consult a primary care doctor to understand individual needs in terms of vitamin and mineral deficiencies.
Written by urgent.news from CBS News's reporting — not their text. Machine-written — may contain errors; check the original before relying on it.
