Orthopedic doctors are stressing the importance of bone health, which plays a crucial role in our overall well-being. While bones may not be visible, they provide the structural support necessary for daily activities. Experts warn that neglecting bone health can lead to serious health consequences down the road.
Dr. David Shau, an orthopedic surgeon and assistant professor at Texas Christian University, explains that bone and joint health are directly linked to overall wellness. About 54 million Americans suffer from osteoporosis or low bone mass, with 2 million fractures occurring annually— a number expected to rise to 3 million by 2040. “When fractures happen, they can disrupt your ability to be active, which affects your cardiovascular health and leads to metabolic issues,” Dr. Shau said, describing the far-reaching consequences of bone-related ailments.
Bone density is highest in our mid-20s, after which it begins to decline. This can lead to osteopenia, a condition where bone mass decreases but isn’t yet severe enough for osteoporosis. Osteoporosis is a silent disease, often going unnoticed until a fracture occurs. As bones become more fragile, even minor falls can lead to injury.
To protect and preserve bone health, orthopedic experts recommend several daily practices:
- Stay Active
Bones are dynamic, constantly breaking down and rebuilding. Weight-bearing exercises like walking, climbing stairs, or playing sports stimulate bone growth in areas that experience force. “The more you stress your bones, the denser they become,” says Dr. Jack Steele, an orthopedic surgeon at the University of Maryland St. Joseph Medical Center. Consistency is key—regular movement, even if it’s just 30 minutes of walking daily, is beneficial. - Strength Training for Women in Menopause
Menopause can accelerate bone density loss due to decreasing estrogen levels, increasing the risk of osteoporosis. Dr. Pamela Mehta, an orthopedic surgeon, recommends adding strength training to one’s routine to counteract muscle and bone loss. Simple exercises like squats with weights or bicep curls can be effective. - Focus on Calcium and Vitamin D
Calcium strengthens bones, and without enough, the body draws it from the bones, weakening them. Vitamin D helps the body absorb calcium. Dr. Shau advises most adults to consume 1,000-1,200 mg of calcium daily, paired with 15-20 mcg of vitamin D. Dairy products, leafy greens, and fish are rich in these nutrients. - Sun Exposure for Vitamin D
Daily sunlight is essential for producing vitamin D. Just 30 minutes outside in moderate sunlight can make a difference, boosting vitamin D levels while also providing weight-bearing exercise. - Be Mindful of Medications and Lifestyle Habits
Certain medications, such as steroids or blood thinners, can weaken bones. Dr. Christine Jablonski of Orlando Health suggests discussing alternatives with your doctor if you rely on these medications long-term. Additionally, excessive alcohol, caffeine, and smoking can negatively affect bone health, so moderating these habits can help maintain strong bones. - Reduce Fall Risk
As we age, the risk of falls increases. Dr. Shau advises making the home environment safer by removing obstacles, securing rugs, and using non-slip mats in showers.
Dr. Shau hopes that more people will take bone health seriously. “It’s easy to overlook something you can’t see, but your skeleton is the foundation of your body. Strong bones support overall well-being.”