Build and Maintain Healthy Bones to Prevent Osteoporosis

By Vanessa Orr

Osteoporosis (porous bone) affects half of all women and one-quarter of all men over 50 years of age. A common disease that weakens bones, osteoporosis can result in an increased risk of fractures, loss of height, or a Dowager's hump that develops with age.
Its precursor, osteopenia, or bone mineral density (BMD) that is lower than normal peak BMD but not low enough to be classified as osteoporosis, can be reversible, according to board-certified plastic surgeon. Amelia Paré, M.D. Bone mineral density is a measurement of the level of minerals in the bones, which indicates how dense and strong they are.
“Bones grow by having stress placed on them,” explained Dr. Paré. “Bone is a living tissue that is constantly reabsorbing and rebuilding, depending on the stresses it undergoes. If bones are not stressed, they break down more than they build up.”
As a plastic surgeon, Dr. Paré sees the results of bone loss. “The way a person’s face looks is determined by the bones in his or her face,” she said. “As we age, the face tends to hollow out. This can be caused by inadequate nutrition and not getting proper exercise.”
While there is no single cause of osteoporosis, as individuals age, cells that produce new bone do not keep up with those that remove bone, resulting in more bone loss. Before menopause, the rate of this loss is usually small; after menopause, bone loss averages one to two percent a year.
“Other factors that affect bone loss include eating a lot of salt or sugar, which increases the secretion of calcium in the body; and stress and habitual dieting, which results in starved bones,” said Dr. Paré.
A simple x-ray can determine a person’s bone density. This test, which results in a T-score, compares an individual’s bone density with that of an average 20- to 30-year-old person. “The normal range is between -1 and +1,” said Dr. Paré. “Anyone with a -2 should be concerned and should discuss this result with his or her doctor.” The test is painless and requires nominal radiation.
There are number of things that a person can do to counteract bone loss. “Take an example from animals with the largest bones like elephants and cows that eat leafy plants,” said Dr. Paré. “Greens give you calcium, vitamin K and potassium. Vitamin D is also important, and you receive that by being in the sunshine for 20 minutes a day.” An increase in protein can also benefit those with osteopenia.
According to Dr. Paré, a person needs 1,200 milligrams of calcium per day. An 8-ounce cup of milk contains 300 milligrams of calcium; the same amount found in a cup of yogurt, 3 ounces of sardines, half a cup of Chinese cabbage, fortified orange juice or one ounce of Swiss cheese. Calcium may also be found in fortified juices and cereals, and lactose-reduced products do not affect calcium content.
“Soy products have calcium and isoflavones that strengthen bone density,” added Dr. Paré. “Salmon and other fatty fish contain an array of bone boosting nutrients and vitamin D. Fish oil supplements have been shown to reduce bone loss in elderly woman and to prevent osteoporosis.”
Other items that contain rich calcium stores include nuts such as almonds, pistachios and sunflower seeds. Peanuts and almonds contain vitamin K which prevents calcium from being lost in urine.
Physicians may also advise that patients begin a program with weight-bearing exercise which stresses bones and muscles, and promotes healthy bone growth. “Activities include walking, dancing and playing tennis,” said Dr. Paré.
If lifestyle modifications are not enough, medication may be prescribed. “Forteo is the first medication prescribed to build bone – it is not preventative, but can be used in patients who have received a diagnosis of osteoporosis. Fosamax has been shown to reduce fractures, but may cause esophageal reflux in some patients and can have dental side effects,” said Dr. Paré.
Because bone loss can affect everything from how a person looks, to his or her posture, to what he or she is physically able to do, it is especially important to prevent bone loss from occurring before it’s too late. “You can’t have a healthy body without having healthy bones,” said Dr. Paré.

Dr. Amelia Pare

For more information on Dr. Paré’s practice, call (724) 941-8838 or visit www.amypare.com

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