I sat down for an in person interview with Dr. Michael J. Meighen from OrthoCarolina Concord to discuss bone density/osteoporosis, specifically the risks facing women in their 40’s.
With my daily focus generally on skin, hair and whether or not I can fit into my jeans, I have not given much thought to my bones. Assuming they will always be strong enough to carry me through the day, I take for granted their health and density. Dr Meighen says that is pretty normal. Most of us don’t consider our bones until we end up in a doctor’s office with a pain or a fracture. He went on to impress me by discussing the patients (women) holistically, with complex systems working together effecting each other. The skeletal system being only one.
I learned the body is building bone and breaking it down all the time. Several factors contribute to the balance between “breaking down” and “building”. There’s no gettin around it. As we age our bones begin to lose density, but there are ways to combat this loss. Knowledge is power. Bone Power.
What are the Risk Factors associated with osteoporosis?
Your sex- Women are much more likely to develop osteoporosis than men.
Age- bones do get less dense as we age. This is linked a drop in hormones……aka…..menopause.
Race- people of white or of Asian descent are at higher risk.
Frame Size- small body frames are at higher risk because they have less bone mass. Finally my big bones are good for something.
Family history- having a parent with osteoporosis puts you at greater risk.
Low Calcium/Low Protein Diet- lifelong lack of these nutrients in our diet takes a toll on bones contributing to early bone loss.
Eating Disorders- body fat below 20% brings about a drop in hormones.
Gastrointestinal Surgery- limits the ability to absorb nutrients.
Long Term Use of Steroids- prednisone and cortisone impede the bone building process.
Sedentary Lifestyle- exercise and an active lifestyle is good for the bones-sitting around is not.
Excessive Alcohol Consumption and Cigarette Smoking clearly both contribute to overall poor health but they also interfere with calcium intake.
If I have these risk factors what should I do?
If you feel you are at risk a painless low level radiation x-ray can be done to determine bone density. This test can be arranged by your primary doctor or through an orthopedic specialist. There are no symptoms associated with bone loss.
If I am diagnosed with Osteoporosis, is there treatment?
A doctor can prescribe medicine which can be taken orally or intravenously.
What can be done (in my 40’s) to prevent bone loss?
Strength training- Dr Meighen is a big advocate for building muscle which helps with balance and strength (less prone to falling), and it actually does increase bone density. Remember your body is breaking down and building bone all the time. Strength training helps combat the bone loss we face as we age AND improves overall health. Build muscle, build bone and muscle burns more calories. That’s a win win.
Protein and Calcium Rich Diet- I know ladies. We have all been swearing off animal products in an attempt stay fit, but it’s at the detriment of our bones. Find ways to add protein (30-40 grams per day) to your diet even if it is in the form of a whey powder. Dr. Meighen’s preference is through a well-balanced healthful diet. He encourages natural forms of protein like tofu, lean meats, yogurt, quinoa, beans and nuts. Protein helps build bone and -bonus- it makes you feel fuller longer.
Calcium and Vitamin D- I needed to know the difference and Dr. Meighen explained it this way, “calcium is the building block —- vitamin D helps incorporate the calcium into the bone”. You need them both. I’ve been doing an “either/or” thing with these supplements. We need more as we age. Dr. Meighen recommends Calcium Citrate 1000-1500 mg daily with Vitamin D3 1000-5000 units daily. Calcium is best absorbed in small doses so take it in 500 mg doses throughout the day. Both should be taken with food. Again, a healthful diet is the best source getting calcium and vitamin D. (as always, you should consult a doctor prior to taking any medications or supplements).
What about running as we age?
For all you runners out there (because I wouldn’t categorize what I do as running) Dr. Meighen feels it is best used in conjunction with resistance and strength training. Yoga, Pilates, bands, and weights make a good combination for the bones. I “run” to melt the fat. I’m not thinking about my bones. Dr. Meighen suggests balancing a healthful diet, strengthening muscles and running. You don’t have to hang up your running shoes, just practice the prevention techniques.
What are the most common parts of the body susceptible to fractures?
“The most common fractures occur in the wrist, spine and hip. 40% of women will have one of these types of fractures after menopause. Due to the nature of recovery, they account for more days spent in the hospital than breast cancer, diabetes or heart attack.” Being aware of these statistics can be motivation for practicing prevention.
What about menopause and bone density?
Hormone levels drop in menopause which contributes to bone density. Recognizing this is a complex issue, Dr. Meighen encourages women to discuss Hormone Replacement options with their doctor, especially bio-identical hormones.
Michael J Meighen, MD Physical Medicine and Rehabilitation Board Certified
*Multidisciplinary Evaluation and treatment of Sports Injuries
*Disorders of the Spine
*Worker’s Compensation Injuries
Specializing In
*Diagnostic & Therapeutic Musculaskeletal & Spine Injections
*Electrodiagnostic Studies
Excellence In Orthopedics
354 Copperfield Blvd
Concord NC 28025
704-786-5122
