Vim & Vigor - Fall 2018 - University of Virginia - 48

HEALTH BY THE NUMBERS BY ROSE SHILLING

BROKEN BONES

10 to 20 years old

The stage of life that's key for developing
bone. More bone made in these years
means less chance of fractures later.

30 MINUTES, 4+ DAYS A WEEK

How much weight-bearing exercise, such as
walking, jogging or aerobics, adults need for
good bone health.

20 to 30
years old

Approximate age when
your bones are the
thickest and strongest.

1,300 MILLIGRAMS

The calcium that's needed daily in adolescence. For example, you can get this
by eating all of the following: 1 cup of
calcium-fortified orange juice, 2 cups
of milk (nonfat, reduced-fat or whole)
and 6 ounces of regular yogurt (Greek
has less calcium).

40 years old +

Age when you gradually begin
to lose bone, meaning more risk
of breaks.

1.5 MILLION

Number of fractures annually in the United States
due to osteoporosis, which causes frail bones.

Sources: American Academy of Orthopaedic Surgeons, National Institutes of Health

Strengthen Your Skeleton

48

FAL L 2018

Adopt these habits to improve your
chances of avoiding broken bones.
1. Don't skimp on calcium. Yogurt and
milk are two high-quantity sources. Add a
supplement if needed.
2. Get vitamin D. Your body requires vitamin D, commonly obtained from sunlight, to
absorb calcium. When you follow recommendations to protect your skin from the sun at
all times, you'll probably need a supplement.
3. Work out your bones. Strengthen
bones with weight-bearing exercise: hiking,
running, dancing or using a treadmill. Add a
couple of weightlifting sessions weekly.
4. Prevent breaks from falls. Think
about fall risks in your home-loose rugs,
dark hallways-and other places you frequent.
Don't skip protective gear for activities like
biking and team sports.

Unique
Treatments for
Osteoporosis
A medicine known as oral
bisphosphonates is proven
to reduce bone fractures
but it doesn't work for
everyone. Learn about
alternatives at uvahealth.
com/bone.
ILLUSTRATIONS BY GETTY IMAGES

People often wait until they're old to consider
whether their bones are strong enough to
resist breaking.
That's too late, says surgeon Lisa Cannada,
MD, spokeswoman for the American Academy
of Orthopaedic Surgeons. "You've got to build
your bone bank when you're young."
Bone building happens during childhood
and young adulthood, until you reach peak
bone mass, typically in your 20s.
After that, "there's nothing you can do
but take deposits away from the bank," Dr.
Cannada says.
When you don't restock the calcium your
body loses naturally every day, it takes the
mineral from your bones, which can make
them less dense as you age, potentially contributing to osteoporosis and increased
fracture risk.

WEBSITE



http://uvahealth.com/bone http://uvahealth.com/bone

Table of Contents for the Digital Edition of Vim & Vigor - Fall 2018 - University of Virginia

Contents
Vim & Vigor - Fall 2018 - University of Virginia - Cover1
Vim & Vigor - Fall 2018 - University of Virginia - Cover2
Vim & Vigor - Fall 2018 - University of Virginia - Contents
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