John Gose, PT, MS, OCS
Physical Rehabilitation and Sports Medicine
Chester County Hospital; West Chester, PA
Published: January 9, 2012
Who says, "Getting old isn't for sissies?" Eventually everyone. We may face many challenges to our body's freedom of movement and function in our lives, but one topic that has become important to Baby Boomers is the strength in their bones. Bones provide the rigid structure to which the entire neuromuscular system attaches. These interconnected systems make movement on this Earth and through its gravitational forces possible.
As we age, our bones lose some of their rigidity, causing bones to become fragile or even brittle, and possibly fracture easily. These silent, age-related changes in the bones mass are due to the loss of bone calcium density. Mild loss of bone density is called Osteopenia, while large calcium losses are referred to as primary or senile Osteoporosis. The most commonly affected bones are the pelvis, the femurs (long bones of the thigh), the forearm, and the vertebrae of the spine. The people most at risk are post-menopausal females and men in their late 60's and 70's. People in these groups begin to lose calcium that is not replaced quickly enough to keep the bones hard.
There are several reasons why these populations develop Osteopenia or Osteoporosis:
- Post-menopausal females may have estrogen deficiency that accelerates calcium losses;
- Many Baby Boomers have diets that are deficient in calcium and/or Vitamin D (required to absorb available dietary calcium);
- Excessive alcohol intake or smoking robs the body of calcium;
- Extended periods of time indoors reduces the healthful benefits of sunlight exposure that helps our bodies absorb Vitamin D more efficiently; and
- Less exercise can mean less bone calcium. Weight-bearing exercises force the bones to adapt to the increased pressures on them by absorbing more calcium.
One additional concern as we age is our loss of muscle reaction time, especially if we lose our balance. Our muscles naturally lose some strength as we age, and our nerves don't conduct the needed electricity to and from the brain as fast. All this leads to a slower response to disturbances in our center of gravity, causing us to fall. When we fall, our soft tissues absorb some of the impact, but the bones eventually take the force. Without enough bone strength due to calcium losses, our bones can fracture. When bones have lost enough calcium, a minor fall or even a sneeze can cause a fracture, which in the older population can create a loss of function in the home, community, and in the autonomy of life. Fractures cause pain and decrease muscle strength due to lack of movement during healing, and our general health is challenged.
The good news is we can successfully go through the changes associated with aging:
- Dietitians/Nutritionists can recommend foods that have more calcium and Vitamin D, along with encouraging smoking cessation and responsible alcohol consumption.
- Physical Therapists, athletic trainers and exercise physiologists can provide guidance on the best types of exercises for individual needs, such as walking, lifting weights, balancing skills and stretching.
- Doctors can suggest whether or not additional sunlight exposure is safe; if so, as little as 20 minutes per day will stimulate Vitamin D production.
- Getting better sleep helps our bodies utilize the needed nutrients more efficiently. Experts suggest that 7-8 hours sleep per night is optimal.
Discuss any concerns with your primary physician,and whether or not you would be a candidate for Osteoporosis medication. Also ask about bone density testing -- a DEXA Scan is a high-precision imaging procedure that measures your bone mineral density and bone loss. If your bone density is lower than normal for your age, it indicates a risk for osteoporosis and bone fractures.
You can find more from the National Osteoporosis Foundation at www.nof.org.
This article was published as part of the Daily Local News Medical Column series which appears every Monday. It has been reprinted by permission of the Daily Local News.
Related Information from Chester County Hospital: