Health Trends & Tips
from
Kristin Foster BSN, RN
When you think of a human bone, you probably think "solid" and"strong". The reality is that bones are filled with tiny air holes that resemble a honeycomb. The body is constantly breaking down bone to release minerals into your system, but that bone is constantly being re-built through a natural physiological process. Unfortunately, as one ages, bones break down at the same rate, but the rebuilding process slows-sometimes to an extreme. This leads to spongy bone, filled with more air holes-making them less dense. Once this decrease in bone density reaches a critical point, a diagnosis of osteoporosis is made-and with that diagnosis comes an increased risk of fracture. Screening for osteoporosis as well as employing certain preventative lifestyle choices can prevent or slow down the effects of bone loss. M ore than 2 million "fragility fractures" (which wouldn’t have happened if the bones had been stronger) occur nationwide each year. It is important to know how you can work to keep your bones healthy.
What Can You Do to Keep Your Bones Healthy?
  • Calcium is a mineral that helps bones stay strong. It is found in milk products, dark, leafy vegetables and dietary supplements.Women over 50 need 1200mg of Calcium per day. Men need 1000mg per day from ages 51 to 70, and 1200mg after that.
  • Vitamin D helps the body absorb CalciumAs you age, you need more Vitamin D, which is made by the skin when exposed to the sun. While Vitamin D can be found in dairy product, eggs, fatty fish and fortified foods, you may want to ask for your physician to check your Vitamin D levels at your next exam to ensure that they are at a healthy level.
  • Exercise-particularly weight-bearing exercises like jogging, walking and dancing helps. The pulling of the muscles reminds the cells in your bones to keep building bone. Additionally, strong muscular support around joints, and the balance and confidence that comes with regular exercise are key components of fall prevention.
  • Smoking and heavy drinking can increase bone loss. Having a family history of osteoporosis increases your chances of developing the condition as well.
What is a T-Score?
A Bone density test is performed to estimate the amount of bone in your hip, spine and sometimes other bones. This test is recommended for females over 65. Some doctors will also recommend this test for men over 70, and for anyone with a family history of osteoporosis.
Your bone density test results are reported using T-scores. A T-score shows how much your bone density is higher or lower than the bone density of a healthy 30-year old adult. The results can be confusing, but here is a breakdown:
  • A T-score of -1.0 or above is normal bone density. Examples are 0.9, 0 and -0.9.
  • A T-score between -1.0 and -2.5 means you have low bone density or osteopenia. Examples are T-scores of -1.1, -1.6 and -2.4.
  • A T-score of -2.5 or below is a diagnosis of osteoporosis. Examples are T-scores of -2.6, -3.3 and -3.9.
  • The lower a person’s T-score, the lower the bone density. A T-score of -1.0 is lower than a T-score of 0.5 and a T-score of -3.5 is lower than a T-score of -3.0.
If you have a strong interest in health ministry
and would like to find out how you can get more involved,
please do not hesitate to contact Kristin Foster BSN, RN
[704-927-0262]  [kfoster@firstpres-charlotte.org]