Are You FRAXed?

 

About 20% of women and 5% of men over the age of 50 have osteoporosis, or brittle bones. Another 50% of women and 30% of men in that age group have osteopenia, or low bone mass. Either condition increases the rick of a fractured bone after even a minor slip or fall. And in older people, the consequences of any fracture can be serious.

An overview of various studies found the one-year mortality rate for elderly patients with a hip fracture to 21%, and that the 12-year mortality rate doubles once elderly individuals fracture their hips. A compression fracture of the vertebrae is especially common in older adults. Such fractures can cause significant pain, leading to inability to perform many activities of daily living, and life-threatening decline in the elderly patient who already has decreased reserves.

Even when a fracture is not life threatening, older adults heal more slowly, may not fully heal at all and may suffer decreased independence as a result of any fracture. 

The National Osteoporosis Foundation recommends that women have a bone density test at age 65 and men do so at age 70. If you are that old, have a conversation with your healthcare provider the next time you see him/her.

In the meantime, anyone can use this fracture risk self-assessment tool to estimate your risk. Even if you are not at an increased risk, it is not a bad idea to make the following lifestyle tweaks to help strengthen and protect your bones.

Make sure your Vitamin D levels are normal. The Endocrine Society recommends that everyone maintain a Vitamin D blood level of 30 - 60ng/mL. This is higher than the 20ng/mL formerly recommended. Also, with Vitamin D, more is not better. Levels above 60ng/mL are correlated with a number of health issues. Get tested at your next physical.

Watch your calcium, but don't overdo it. Many doctors used to recommend taking as much as 1,000mg of calcium per day from a supplement. More recent advice is to get about 900mg per day. In fact nearly everyone gets that much from their diet and doesn't need supplements. Too much calcium can cause other issues such as kidney stones.

Reduce the acidity of your diet. The typical American diet is loaded with acidic foods. Even a small increase in the acidity of the body can trigger a process of bone breakdown called resorption. The best way to reduce the acidity of your diet? More fruits and vegetables and fewer grains.

Do resistance exercises. Resistance exercise like weight lifting does more than build muscle, it strengthens your bones. Two or three times a week is enough to see a benefit.

Don't wait till you break something, start taking care of your bones today.