You probably don't think about it often, but your skeleton is an amazing part of your body. From the 300 bones you had at birth to the 206 bones you have by about age 25, bones grow, fuse together and renew tissue, creating a strong framework to protect your organs and help you stay active. Your bones continue to change throughout life, so right now is a great time to think about them. The following tips can help you and your loved ones protect and monitor your bones' health.

Start with a Healthy Diet
Calcium, vitamin D and vitamin K are all important for building and maintaining bones. The bones and teeth store 99 percent of calcium, which the body uses for keeping bones and teeth strong, as well as transmitting nerve impulses and regulating the heart's rhythm (the remaining 1 percent is in the blood and other tissues). Good sources of calcium include:

• Dairy products, such as low-fat or nonfat milk,
  cheese and yogurt
• Almonds
• Dark green leafy vegetables, such as broccoli
  and bok choy
• Calcium-fortified foods such as cereal, bread,
  orange juice and soy beverages

Vitamin D helps in the absorption of calcium. It's found in milk and vitamin supplements. The body also makes vitamin D when skin is exposed to sunlight – a few minutes a day in the summertime can help, but it's still important to protect skin with sunscreen to prevent sun-induced skin cancer.

Dark leafy green vegetables are a key source of vitamin K, which aids in calcium regulation and bone formation. A serving a day of broccoli, dark green lettuce, kale or Brussels sprouts can help maintain bone density. Your doctor can help you determine the calcium intake and foods that are best for you and your family's bones.

Exercise to Build Bone Mass
Bone is living tissue that is constantly being broken down and then built up in a process called remodeling. During the first 20 to 30 years of life, bone production exceeds bone destruction in healthy individuals who get enough calcium and exercise. After this time, bone destruction typically exceeds production. The good news: physical activity can help reduce bone loss as you age. That's why it's important to exercise no matter what your age.

Weight-bearing exercises – such as running, walking, lifting weights, tennis, hiking and dancing – are ideal ways to boost your bones. These activities force you to work against gravity and help make your bones stronger. Exercise also helps maintain muscle strength, coordination and balance, which can help prevent falls and fractures. Consult your physician before starting a regular exercise program – certain activities may be better for you than others depending on your age and health history.

Testing Bone Density Alamance Regional offers bone density scans that can help screen for osteoporosis. Bone Densitometry (or DEXA scans) are conducted at the Norville Breast Care Center. A low-dose X-ray checks for signs of mineral loss and bone thinning, and scan results are reviewed by a physician. If you think you may benefit from bone density screening, ask your physician about a referral to Alamance Regional Medical Center.

Guard against Osteoporosis
People who don't get enough calcium or physical activity are at greater risk of having osteoporosis (porous bone) – a disease characterized by low bone mass and deterioration of bone tissue. If not prevented or left untreated, osteoporosis can lead to bone fractures, most often of the hip, spine or wrist. Of the 10 million Americans estimated to have osteoporosis, 8 million are women and 2 million are men.* Women who are post-menopausal with a small body frame are at highest risk.

Osteoporosis can develop undetected for decades, but a bone mineral density test can help detect it early, determine your risk for fractures and measure your response to osteoporosis treatment. The test is painless and noninvasive. If you have low bone mass or osteoporosis, your doctor can help you develop a healthy-habits plan or prescribe medication to help slow bone loss.

Mind over Matter
The next time you're shopping for groceries or deciding how to spend a free afternoon outdoors, think about your bones. Taking steps to nourish and protect them can help you keep your bones healthy and strong for many years. To learn more about bone health, talk to your doctor.

*	Source: National Osteoporosis Foundation, www.nof.org.

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