By Nancy Alexander, PT, CSCS
Despite our advancements in learning about bone health, common myths persist. This includes the idea that osteoporosis only affects older women, that calcium is the only nutrient needed, and that exercise can be harmful. Osteoporosis can affect anyone. But we can fight back. A balanced diet with various nutrients is crucial. Exercise, especially weight-bearing activities, is also vital for bone health.
Here’s a more detailed look at some common myths and the facts about bone health:
Myth: Osteoporosis is only a problem for older women.
Fact: While osteoporosis is more prevalent in older women, it can affect people of all ages and genders, including men and younger individuals.
Myth: Calcium is the only nutrient that supports bone health.
Fact: While calcium is essential, other nutrients like vitamin D, vitamin K, and magnesium also play vital roles in maintaining bone strength.
Magnesium helps the body utilize calcium and vitamin D effectively, supporting bone formation and mineralization.
Vitamin K may play a role in bone health as it helps increase uptake of calcium which promotes bone mineralization.
Vitamin D helps absorb calcium, decreases inflammation, and supports healthy immune function.
Myth: Physical activity doesn’t affect bone health.
Fact: Physical activity, particularly weight-bearing exercise and resistance training, is crucial for bone health and can help prevent osteoporosis.
Myth: Osteoporosis tests use large amounts of radiation.
Fact: Bone mineral density tests are simple, noninvasive, and painless, and they expose you to a very small amount of radiation, far less than a cross-country airline trip.
Myth: You can’t tell if you have osteoporosis unless you fall and break a bone.
Fact: Osteoporosis is often a silent disease, and you may not know you have it until a fracture occurs. Regular bone density screenings can help detect osteoporosis early.
Myth: Drinking milk alone is sufficient for preventing osteoporosis.
Fact: While milk is a good source of calcium, a balanced diet that includes a variety of nutrient-rich foods, along with regular weight-bearing exercise, is key to preventing osteoporosis and maintaining optimal bone health.
Myth: Joint pain is a natural part of aging.
Fact: While joint pain and bone disorders are more likely to occur as you get older, they can be caused due to several reasons. Not all joint pain is a natural part of aging.
Myth: There’s no need to worry about bone health until you’re older.
Fact: Building strong bones starts in childhood and adolescence, and habits early in life can have an effect later.
Myth: Osteoporosis is a disease with no cure.
Fact: While there’s no cure, there are treatments that can help slow down bone loss and reduce the risk of fractures.
Prevention
While osteoporosis and resulting fractures are more likely to occur as you get older, they are not inevitable. “There are a lot of things you can do to prevent fractures,” said Dr. Deborah Sellmeyer, Medical Director of the Johns Hopkins Metabolic Bone Center in Baltimore, Maryland.
The top three health choices you can make to prevent breaks are:
- getting enough calcium
- getting enough vitamin D
- exercising regularly
According to Michelle Routhenstein, who is a Registered and Certified Dietitian Nutritionist, strive for a nutrient-adequate diet, not a calorie restriction, that optimizes vascular, bone and gut health. She supports a well-balanced diet rich in vegetables, fruit, whole grains, beans, legumes, nuts, and seeds. At the same time, limit saturated fats, sodium and added sugars. “This helps reduce overall low-grade inflammation in the body which is often associated with osteoporosis and other chronic diseases,” she said.
Osteoporosis is a metabolic bone disorder. As a result, Routhenstein said, “You should know your bone density numbers, but also make sure you know your cardiometabolic numbers including those for inflammation.” These include HsCRP – an inflammation marker that can be found in laboratory bloodwork. Also know your A1C which measures your diabetes risk. Increased blood sugar leads to inflammation in your body. Your A1C can be determined with routine blood work and you may already have this information as part of your most recent annual exam with your physician.
Prevention is also treatment. Make a commitment to eat a well-balanced diet in the long term and exercise regularly. Make sure your exercise includes weight-bearing activities, impact, and resistance training. Medications may be recommended to you by your physician. According to Dr. Sellmeyer, someone with osteoporosis is never going to get back into the “normal” range of bone density. But it is possible to rebuild bone. She said that, “Osteoporosis medications can increase bone density by a few percentage points per year over 3 to 4 years.”
Know your targets and monitor them regularly. Discuss them with your medical team. For medical advice or diagnosis, please consult your physician. To better understand your nutritional needs, please consult with a registered dietician.
Know the facts and take action now to improve your bone health. Because you can.
Sources:
Initial generative AI backed up by fact check.
Healthline. Link: https://www.healthline.com/health/osteoporosis-myths#you-can-rebuild-bone
Link: https://entirelynourished.com/about, Michelle Routhenstein, B.S. Nutrition and Dietetics, New York University 2010, M.S. Clinical Nutrition, New York University, 2012.
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