For our Aging Gracefully series, 草莓传媒 speaks with different specialists at MedStar Washington Hospital Center about the best ways to maintain your health as you age. 聽
WASHINGTON 鈥� Orthopedic surgeon has some advice for those under the age of 50:聽鈥淓xercise really should be part of what you do every day 鈥� at least five days a week 鈥� and it should be moderate to high intensity for about 45 minutes to an hour.鈥�
That鈥檚 to ensure you minimize problems related to bone health down the road.
Bone health is a major concern among the aging population. Deteriorating bones can lead to fragility fracture, loss in height and loss in proper spinal balance, all of which contribute to disability and impairment in old age.
鈥淸Those with poor bone health] lose height; they become more rounded in their shoulders; their abdomen becomes more protuberant even if they haven鈥檛 had a weight gain. And this is a vicious cycle of progressive deterioration,鈥� says Tozzi, who is the chairman of orthopedics at MedStar Washington Hospital Center.
And while bone loss is an unavoidable effect of aging, there are ways to minimize this loss and to keep your bones as healthy as possible.
鈥淎s one ages, if they don鈥檛 stay active in a way that stimulates bone health, which is actually through active muscle contraction against gravity, they will lose bone mineral, bones will become more brittle, and more brittle bone is more fragile bone.鈥�
So the best thing to do is lace up your shoes and start moving your body. And the sooner, the better.
鈥淭here are a lot of people who think becoming active when they鈥檙e older is a good way to prevent it, but you have, in your youth, the time to store calcium in your bones. And I think of it as a savings plan or a Christmas club 鈥� You really have to start early in life,鈥� Tozzi says.
That鈥檚 because unlike other age-related diseases, deteriorating bone health doesn鈥檛 always come with warning signs.
鈥淚t鈥檚 a lot like the tip of the iceberg 鈥� you don鈥檛 notice it until it鈥檚 pretty advanced.”
Tozzi explains that radiographic changes in bone mineral density deficiencies aren鈥檛 present until 50 percent of bone mineral is lost. Therefore, early signs aren鈥檛 always noticeable with an X-ray.
Because of this, Tozzi says high-risk patients 鈥� those who have a family history of osteoporosis, patients who have underlying conditions that cause them not to absorb calcium and patients who are diabetic 鈥� should begin bone screenings around the age of 50. Women are also more susceptible to bone loss than men.
鈥淲hile they may not be symptomatic early on, they probably should go for early screening, just like the family that has colon cancer goes for earlier colonoscopies.”
If you find that your bones aren鈥檛 as healthy as you hoped, there are ways to manage bone loss.
鈥淚s it ever too late? There are times when it is, but if you鈥檙e in reasonably good health, you don鈥檛 have significant osteoporosis, I think it鈥檚 good to start with a low-impact exercise program 鈥� something like Pilates, stationary bicycling, walking on a treadmill, using an elliptical, light resistance,鈥� Tozzi says.
And remember, everyday choices 鈥� even when you鈥檙e young 鈥� affect how you will age down the road. Tozzi says to focus on the modifiable factors.
鈥淵our diet and exercise. Genetics 鈥� not yet,” he says.
