Start Protecting Your Bones Now!
By Kim, Jina
A few years ago, I was playing the guinea pig as the heel of my foot slipped into a bone density scanner. My coworker Jon and I were testing out the machine in preparation for a health fair at our workplace. As I sat there, I remembered researching osteoporosis and learning that it affects millions of older adults, especially small- framed, Asian and Caucasian females.
I’m a small-framed, Asian female, I though to myself. It was as though I was automatically categorized as high risk for this disease. I’d learned that other risk factors included smoking, lack of exercise, menopause, and not getting enough calcium and vitamin D.
I knew in my gut that I would soar above the susceptibility of any sort of bone fracture or thinning of bones. I’d never touched a cigarette, was definitely under the age of 60 and not menopausal, and I loved to exercise. Hey, I even ate tofu!
Tofu is an excellent source of calcium. When I think calcium, what usually comes to mind is dairy and the commercials that go with it-”does a body good.” Recent medical findings are proving time and time again that that claim is simply not true. However, since cheese and milk are also the culprits for my allergies, dairy is not my thing. No problem. I knew that the alternatives to dairy-such as leafy greens-were the key to getting the daily recommended calcium intake.
The results came in and it was time for the “consultation.” As Jon looked at the paper, he frowned slightly. “Well, Jina,” he said, “it looks like you are borderline for osteopenia.”
Since we were good pals, I thought he was just pulling my chain. “I’m too young to get osteoporosis, and I have naturally thin bones,” I responded half jokingly. But his “diagnosis” turned out to be true. The scan printed out an image that clearly revealed reduced bone density.
As he was counseling me to do more weight-bearing exercises and to eat more calcium-rich foods, I said “check” to each item until he hit vitamin D. That’s when I realized that I was not getting enough of that particular substance-an important element for the absorption of bone-building calcium.
Vitamin D comes from two sources-the sun and supplements. During winter months-especially in northern latitudes-powerful sunlight may be hard to find. So it’s important to supplement. In the summer, 10 minutes of sunlight to the face or arms each day provides all that’s needed.
Preventing osteoporosis is crucial. Allowing it to develop can result in debilitating fractures of the hip, wrist, or spine.
Even though I can’t change my race, heredity, or stop the aging process, I can fight and prevent osteoporosis starting today.
TO PROTECT YOUR BONES
* Be sure to maintain the recommended calcium intake for adults: 1000 mg/day. For adults past 50 years of age, bump that up to 1200 mg/day.
* Substitute soy milk, cereals, kale, broccoli, and spinach for dairy (three servings/day).
* Supplement with 1000 IU (international units) of vitamin D during the winter months. During the summer, expose your face or arms to 10 minutes of direct sunlight each day.
* If you drink juices, look for those with added calcium and vitamin D.
* Exercise with daily brisk walking and include some load- bearing activities as well (anything that provides resistance to your muscles).
ONLINE EXCLUSIVE
Ever wonder what it’s like to get a bone density scan? Visit THE WELLNESS STATION at www.vibrantlife.com and discover what public health professional Jina Kim learned when she slipped her foot into the machine. Find helpful tips for protecting your bones starting today.
By JINA KIM, M.P.H.
Jina Kim, M.P.H., is wellness program coordinator for Adventist Risk Management in Silver Spring, Maryland.
Copyright Vibrant Life Sep/Oct 2008
(c) 2008 Vibrant Life. Provided by ProQuest LLC. All rights Reserved.