Don't Be Haunted By a Weak Skeleton

by Elizabeth M. Wisniewski BA, CMT, Chiropractic Intern, ATH Co-editor of Chiropractic

www.allthingshealing.com

 

With Halloween just around the corner, images of skeletons are everywhere. Since health is a process, not an event, do you have any health related “skeletons in your closet”? Do not wait to the new year to make a change in your life, now is a perfect time to be mindful of your health and take  some time to think about your own skeleton.  The skeleton protects your organs, stores essential minerals and is made up of 206 bones which are rigid levers used in locomotion. The bones also contain marrow where blood and stem cells are made. Take a minute to reflect and answer this question: Is your skeleton as healthy and strong as it could be?

The terms Osteopenia and Osteoporosis are often used interchangeably in our society. There is, however, a difference in these two conditions. Osteopenia is a thinning in bone mass and is considered a risk factor for the development of Osteoporosis. This does not mean that if you have Osteopenia you are destine to have Osteoporosis. It simply means that you are at a higher risk than someone who has normal bone mass. Osteoporosis literally means “porous bones”. It is a loss in the bone’s protein and minerals, most notably, Calcium. Osteoporosis occurs more commonly in females, particularly in the five to seven years following menopause. It is a growing public health concern and responsible for approximately 1.5 million fractures annually in the United States. Primary osteoporosis is the most common form and is essentially an acceleration of the normal breaking down and rebuilding process, of bone,  that naturally occurs throughout life. Other factors that can lead to this condition include medications, smoking, alcohol abuse, long term corticosteroid use and most commonly age. Furthermore, a diet that is not diverse in fruits and vegetables can lead to deficiencies in important minerals like Magnesium which are critical for healthy bones.

When you are younger, you are building more bone than you are resorbing. The skeleton reaches maximum bone mass in the 30s. This is why it is so important to perform weight bearing exercises from a young age in order to build as much bone as possible. Weight bearing exercise is the best way to insure strong and healthy bones in later years. It is much easier to build bone when you are younger than to try and  build it after a diagnosis of one of these conditions or even worse… after a fracture.

Tips For a Healthy Skeleton

·         Calcium” This is an extremely important mineral and needed for strong bones. Green vegetables are a natural way to get calcium.

·         Vitamin D: This vitamin is needed for the body to absorb calcium. Moderate sun exposure allows the body to synthesize Vitamin D. This is best because the body has a natural feedback loop and stops producing it when it reaches the optimal level.

·         Gluten: This protein is found in many grains and can hinder the absorption of calcium. Decreasing grain in your diet such as most breads is an excellent health choice.

·         Dairy: Contrary to belief dairy is not the answer to building strong bones.

·         Diversity in your diet: Eating a rich diet of fruits and vegetables insures that you are getting natural sources of Vitamin K, A and C. These all play important roles in the natural remodeling process of bone. Try to eat the colors of the rainbow each day.

Above, are general tips and lifestyle changes that may help with the prevention and the treatment of Osteopenia and Osteoporosis. No matter your age or bone mass status, today is a great day to take action to not only build bone but to maintain the bone you have!