Category Archives: Bone Health

Bone Health

Eating Disorders And Osteoporosis

Eating disorders, characterized by unhealthy relationships with food and body image, not only affect an individual’s mental and physical well-being but can also lead to severe long-term health consequences. Among the various physical complications associated with eating disorders, osteoporosis emerges as a silent yet significant threat. 

Eating Disorders And Osteoporosis

Dealing with an eating disorder is no small feat. When your mind is constantly focused on body image, there is often little room left for the thought of bone health. Understanding the intricate connection between eating disorders, specifically anorexia nervosa, and osteoporosis, is crucial for both healthcare professionals and individuals seeking recovery. Paris Orthopedics is here to explain the connection between these two disorders and ways to seek care, 

1. The Impact of Nutrient Deficiency

According to the National Library of Medicine, anorexia nervosa (AN) affects 2.9 million people, many of whom experience bone loss and increased fracture risk. Eating disorders such as anorexia nervosa and bulimia nervosa often involve severe calorie restriction, excessive exercise, and purging behaviors. These patterns can lead to nutrient deficiencies, including insufficient intake of calcium, vitamin D, and other essential nutrients crucial for maintaining bone health. Prolonged nutrient deficiencies can compromise the body’s ability to build and maintain strong, healthy bones.

2. Hormonal Imbalances and Bone Density

Chronic malnutrition associated with eating disorders disrupts hormonal balance in the body. In particular, disruptions to hormones like estrogen and testosterone, which play a crucial role in maintaining bone density, can occur. Estrogen, in particular, is essential for promoting the absorption of calcium and other minerals vital for bone strength. Hormonal imbalances resulting from eating disorders contribute to a reduction in bone density, making individuals more susceptible to osteoporosis.

3. Menstrual Irregularities and Bone Health

Women with eating disorders often experience menstrual irregularities, including amenorrhea (absence of menstruation). This disruption in the menstrual cycle is closely linked to hormonal imbalances and has direct implications for bone health. Amenorrhea, especially when coupled with low estrogen levels, accelerates bone loss and increases the risk of osteoporosis. It is a red flag that requires immediate attention and intervention.

4. Impact On Bone Mass Acquisition During Adolescence

Adolescence is a critical period for bone mass acquisition. Eating disorders that begin during these formative years can have lasting consequences on bone health. Poor nutritional intake and hormonal imbalances during adolescence can impair the development of peak bone mass, leaving individuals more vulnerable to osteoporosis later in life.

5. The Role of Purging Behaviors

Bulimia nervosa, characterized by episodes of binge eating followed by purging, poses additional risks to bone health. Frequent vomiting associated with purging leads to the loss of stomach acid, which is essential for calcium absorption. The repeated cycles of purging can contribute to calcium depletion, among other deficiencies, further compromising bone density and increasing the likelihood of osteoporosis.

6. Recovery And Bone Health

Anorexia is associated with a threefold increase in the lifetime risk of a bone break. Up to 57% of women with anorexia break at least one bone during life. Fortunately, with proper treatment and recovery from eating disorders, individuals can take steps to mitigate the impact on bone health. Nutritionists and healthcare professionals play an important role in developing well-balanced meal plans that address nutrient deficiencies. 

The prevalence of osteoporosis in relation to eating disorders is important to understand, even if bone health is not at the top of mind. By addressing both the mental and physical aspects of conditions such as anorexia nervosa and bulimia nervosa, it is possible to promote recovery and minimize the risk of osteoporosis. At Paris Orthopedics and Sports Medicine, we understand how important bone health is and are here to answer any questions you may have. Check out our website or contact us at (903) 737-0000.

Bone Health

Treating Fractures: Casts vs. Splints vs. Surgery

Fractures, or broken bones, are common injuries that require prompt and appropriate treatment to ensure proper healing and minimize long-term complications. Depending on the severity and location of the fracture, as well as individual patient factors, treating fractures can include different treatment approaches, including casts, splints, and surgery.

Each option has its benefits and considerations, and the choice of treatment depends on factors such as the type of fracture, its location, and the patient’s overall health. When you work with a team such as ours at Paris Orthopedics, we will help you make this call so that you can heal safely and effectively. Today, you can learn more and even come up with questions you may have at future appointments. 

Casts 

Casts are a traditional and widely used method of treating fractures. A cast is a rigid shell of plaster or fiberglass molded around the injured area to immobilize the broken bone and surrounding joints. Casts are effective for stabilizing simple fractures that do not require surgical intervention. They are particularly suitable for fractures in long bones, such as the arms and legs. Casts provide consistent and steady support, preventing movement that could hinder healing.

Advantages of casts include their ability to provide strong immobilization, promote alignment of fractured bone segments, and require less frequent follow-up appointments than other treatment methods. Casts are also cost-effective and non-invasive. However, they have limitations regarding accessibility for hygiene, as they cannot be removed for washing, and they may lead to skin irritation or muscle atrophy if worn for extended periods.

Splints 

Splints are similar to casts but are less rigid and offer more flexibility. They are often used in cases where swelling is a concern, as they allow for some swelling without causing discomfort or restricting blood flow. Splints are commonly used as initial treatment for fractures, providing temporary stabilization until a definitive treatment plan can be established. They are advantageous for fractures that require close monitoring or might require surgical intervention at a later stage.

The flexibility of splints can be beneficial in some situations, as they allow for adjustments as swelling subsides or as further diagnostic tests are conducted. However, due to their less rigid nature, splints may not provide as much support as casts, and patients might need to be cautious about overusing the affected limb to prevent further injury.

Surgery

Surgical intervention becomes necessary when treating fractures that are complex involving joints, open fractures (where the bone pierces through the skin), or fractures that fail to heal correctly with conservative methods. Surgery involves the realignment and fixation of fractured bone segments using plates, screws, pins, or rods. Internal fixation stabilizes the bone fragments, enabling early mobility and reducing the risk of complications like nonunion or malunion.

Advantages of treating fractures with surgery include precise alignment of fractured fragments, immediate stability, and the potential for faster healing and recovery. Surgical intervention is often chosen for fractures that could lead to long-term functional impairment or deformities without proper realignment. However, surgery carries inherent risks like infection, bleeding, and anesthesia-related complications. Recovery from surgery might also involve rehabilitation and physiotherapy to restore full function and strength.

Learn More With Paris Orthopedics 

The choice between casts, splints, and surgery for treating fractures depends on a range of factors, including the type, location, and severity of the fracture, as well as the patient’s overall health and preferences. 

Ultimately, the decision on the appropriate treatment approach should be made in consultation with a medical professional who can evaluate the specific circumstances of the fracture and the patient’s needs. Our team at Paris Orthopedics can help you make that call. Contact us today to get started!

Bone Health

The 3 Positive Effects Of Exercise On Bone Health

Exercise provides many benefits for different parts of a person’s life. One aspect that is not considered as often is the effect exercise has on bone health. Your bones are facing the reality that everyone must, aging. As you age, your bones become weaker. The positive effects of exercise on bone health can help reduce this problem later on.  

Effects Of Exercise On Bone Health 

 At Paris Orthopedics, we are here to help you continue to stay strong and healthy, no matter your age. There are many exercises we can go through with you to ensure you are on the right track. Extend the strength of your bones now for better effects later. Here, we provide three benefits of exercise on bone health.    

Building Denser Bone Mass 

If your bone density begins to deteriorate without steps towards resolving it, a variety of new health concerns can present themselves. According to Yale Medicine, these conditions can look like easier fractures and even osteoporosis. Osteoporosis is defined by low bone density causing holes inside the bone to widen and the outer walls of the bone to thin. This combination leads to fragile bones. 

Strength-building exercises are a great way to also build bone density. When you contribute exercises to achieving a higher bone density, the amount of time it takes bones to deteriorate increases. Your bones may not seem like a part of the body that is essential to workout, but they are. The National Institute of Arthritis and Musculoskeletal and Skin Diseases discusses the best bone building exercises. These fall into the category of weight-bearing and resistance exercises. This includes ones as simple as walking and as exciting as dancing. You can find the perfect exercise that fits into your lifestyle.    

Improve Balance and Coordination 

Balance and coordination in the muscles surrounding strong bones can increase flexibility and agility in adults. If the bones are strong, these muscles can work harder to make that balance and coordination present. 

Once you are working on exercises that already contribute to your bone density, they can also play a role in enhancing your balance and coordination. Balance and coordination in your bones keeps the use of movement going. If you are practicing the aforementioned exercises, they are contributing to both of these categories of health. If the bones are given the chance to become stronger, so can the muscles surrounding them. This balance and coordination can also help in preventing falls and broken bones as people age also. 

Focuses On Maintaining Bone Strength

If your bone density and strength have not begun to decline, this still applies to you. Finding exercises that increase bone strength can help you leave behind issues you may have faced. The key to this is maintaining the exercise and health you are putting into place. They must become a habit to see the differences in your health.  

You can make the good habits before they become necessary ones. There may even be one of these exercises that you have not tried yet but begin to really enjoy. Once you are able to identify the best exercises for your situation, you are well on your way to increasing the health of your bones. 

 

Worrying about bone health is something we all begin to do at some point or another. Whether you are in the midst of health concerns or looking to avoid them, the effects of exercise on bone health are important to recognize. You might be able to do something about your health concerns before someone else has to. Are you looking for more insight on incorporating the best exercises for bone health? Paris Orthopedics is here to help. Our medical team is full of resources and knowledge that can ensure you are on the right track. Contact us through our website or give us a call at (903) 737-0000. 

Bone Health

How to Know if Your Bone is Broken

Broken bones can sometimes be tricky to self-diagnose. On the one hand, you could stub your toe and feel a level of pain that convinces you that it’s broken even when it’s not. On the other hand, you may be surprised to learn that it’s not uncommon for someone to walk around with a broken bone without realizing it. This is especially concerning because an untreated broken bone has the potential to mend at an incorrect angle that can leave you immobile or less capable. While the best way to truly know if your bone is broken is to visit your doctor, we’ve compiled a list of the most common signs of broken bones. 

Hearing or feeling a snap

One of the first signs of a broken bone that you may experience can occur at the very moment the bone breaks. As soon as the injury occurs, you may hear or feel a snap or a crunch. This is usually the first indication of the broken bone. After the initial break, you may also be able to feel crunchiness underneath the skin, which is a sign that broken pieces of bone are rubbing against each other.

Bruising or discoloration

Following the initial breaking of the bone, bruising and swelling is very common. Large bruising is due to the blood escaping from the capillaries within the damaged tissues. 

Tenderness

When a bone is broken, it is typically incredibly painful to touch, press, move, or put weight on it. A good way to see if the bone is broken is to try and move the injured body part. While tenderness is common with bruising of any kind, the tenderness of a broken bone is usually far more intense. 

Loss of function

In addition to not being able to move your injury due to pain, a broken bone may also make it so you’re physically incapable of moving your body part due to the fracture of the bone. If you are able to move it but feel pain, it’s probably not broken. If you have a complete loss of function, however, this is usually indicative of a broken bone.

Deformation

If you need a clear indication of a broken bone, deformity is a sure signifier to help you know that your bone is broken. If your bone is ever bending in an abnormal direction, this means that it is definitely broken. In some cases, the bone may also be poking out of the skin, which means that it is either dislocated or broken. 

After you’ve broken a bone, it’s not uncommon to feel faint, sick, or dizzy as a result of the shock. If you suspect your bone is broken, it’s important to seek medical treatment right away. If a broken bone isn’t corrected right away, you may be subjecting yourself to the possibility of developing an infection or a permanent deformity. 

Broken bones that are not realigned and healed properly may also create long-term joint problems. As you grow older, it’s important to be extra careful, as bones become weaker with age. 

Consult an Orthopedic Specialist

The team at Paris Orthopedics and Sports Medicine is dedicated to helping our patients recover from a wide range of orthopedic conditions. Our services include general orthopedic medicine, joint replacement, sports injury treatment, and osteoporosis treatments at our bone health clinic. If you have questions about the broken bones, or bone health call (903) 737-0000 to make an appointment.

Bone Health

Maintaining Healthy Bones at Every Age

October is a big month for bones, and that’s not just because of the skeleton Halloween decorations. Both World Pediatric Bone and Joint Day (Oct. 19), and Bone and Joint Health National Action Week (Oct. 12-20) take place in the month of October. To help commemorate these important dates, we wanted to share some tips on how you can maintain healthy bones at any age. Developing and maintaining strong, healthy bones typically can be attributed to three main components: calcium, vitamin D, and exercise. While all three of these elements are relevant at any age, we wanted to take a closer look at the role that they play in throughout each stage in life.

Childhood 

The habits that are formed in childhood are likely to stick throughout a lifetime. This is why healthy habits, like well-balanced diets and activity, are so crucial to implement early on. Learning the importance of healthy eating and regular exercise promotes overall health and wellness, as well as bone health. As bones develop in childhood, you should ensure that your child is consuming plenty of calcium-enriched foods like leafy greens, milk, cheese, and yogurt. Activities like tennis, soccer, and gymnastics are all examples of weight-bearing exercises that help build bone density by requiring the body to work against gravity. In addition to contributing to building strong bones, sports and activities played outside can help ensure your child is absorbing healthy levels of vitamin D.

Adolescence

While some may assume that the childhood stage in life may see the most bone growth, it’s actually adolescence where up to a quarter of adult bone mass is built. At this point in life, teenagers should consume 1300 mg of calcium per day. In fact, adolescents and seniors are tied for having the highest recommended intake of calcium. In order to properly absorb this elevated amount of calcium, it’s important that teenagers also maintain healthy levels of vitamin D. Vitamin D can be obtained from foods, and from sunshine. In this stage of life, it’s also important to continue participating in regular weight-bearing exercises to strengthen bones.

Adulthood

Throughout your 20s, there is still some time left to build your bone mass. After the age of 30, however, you can only maintain the bone density that you have. You can help maintain strong bones by continuing to monitor your calcium and vitamin D intake and to exercise regularly. It’s important to avoid certain lifestyle choices that can negatively impact your bone density, such as smoking and drinking alcoholic beverages. 

Senior

Age is an uncontrollable risk factor for decreased bone density and osteoporosis, but there are still steps you can take to maintain your bone mass. Increasing calcium intake may help to offset losses associated with growing older. While consuming higher amounts of calcium may not have the same bone density building effect that it did when you were a teenager, it can help to slow down the loss of bone density.

Consult an Orthopedic Specialist

The team at Paris Orthopedics and Sports Medicine is dedicated to helping our patients recover from a wide range of orthopedic conditions. Our services include general orthopedic medicine, joint replacement, sports injury treatment, and osteoporosis treatments at our bone health clinic. If you have questions about how to maintain bone density, call (903) 737-0000 to make an appointment.

Bone Health

6 Osteoporosis Treatments

According to the National Institutes of Health (NIH), more than 53 million people in the US either already have osteoporosis or at high risk of developing it due to low bone mass. That’s Osteoporosis Awareness & Prevention Month each may is so important. At Paris Orthopedics and Sports Medicine, we are proud to provide care for people suffering from osteoporosis and bone loss at our Bone Health Clinic. A few of the osteoporosis treatments we recommend include the following options:

1. Bisphosphonate Medications

Bisphosphonates are the most common medications used for osteoporosis treatments. Doctors usually recommend them as the first line of treatment, especially in women who are postmenopausal. Common bisphosphonates include:

  • Alendronate (Fosamax) – Oral medication taken either daily or weekly
  • Ibandronate (Boniva) – Taken as a monthly oral tablet or IV injection that is given four times a year
  • Risedronate (Actonel) – Taken as a daily, weekly, or monthly oral tablet
  • Zoledronic acid (Reclast) – Available as an IV infusion that’s given every 1-2 years

2. Hormone Therapy Osteoporosis Treatments 

Hormone therapy is also called hormone replacement therapy (HRT) and is a common treatment for the symptoms of menopause. It is primarily used to treat hot flashes and night sweats. Estrogen HRT can also be used as an osteoporosis treatment, but it is not the first choice of most physicians due to potential side effects. When HRT is used to treat osteoporosis it may include estrogen on its own or a combination of estrogen and progesterone. These hormonal treatments can come as creams, skin patches, oral tablets, or injections.

3. Hormone-Related Medications

Some medications that are used to treat osteoporosis are not hormone replacement drugs, but they mimic hormones. These drugs include:

  • Selective estrogen receptor modulators (SERMs): These drugs recreate the effects of estrogen to preserve bone. These medications are taken daily as an oral medication. Common forms of SERM used to treat osteoporosis are raloxifene and bazedoxifene. 
  • Calcitonin: Calcitonin is a hormone made by the thyroid gland that regulates the body’s calcium levels. Synthetic forms of calcitonin are used as osteoporosis treatments in people who can’t take bisphosphonates. It can also be used to treat pain in people who have osteoporosis-related spinal compression fractures. Calcitonin can be given as an injection or taken as a nasal spray. 
  • Parathyroid Hormones (PTHs): Parathyroid hormones are responsible for controlling calcium and phosphate levels in the body. Osteoporosis treatments that use synthetic PTH can help promote bone growth in people with severe symptoms. These drugs tend to be expensive.

4. Antibody Medications

There are two antibody medications used at osteoporosis treatments.

  • Denosumab (Prolia): This medication slows the process of bone loss and helps maintain bone density. It is given as an injection every six months.
  • Romosozumab (Evenity): This newly approved medication helps increase bone formation. This medication is also given as an injection, but you get two injections once a month for up to a year.

5. Vitamin Supplements

Getting plenty of calcium and vitamin D is an important addition to all osteoporosis treatment. Calcium is the mineral that makes up most of your bones, so consuming it is good for maintaining bone mass and protecting bone health. Vitamin D is important as well because it helps your body absorb the calcium you consume through food and supplements. 

The National Institute of Arthritis and Musculoskeletal and Skin Disease’s basic recommendations for calcium intake are as follows:

  • Adults 19 – 50 years old: 1,000 mg per day
  • Men 51 – 70 years old: 1,000 mg per day
  • Women 51 – 70 years old: 1,200 mg per day
  • Adults 70 years old and over: 1,000 mg per day.

Consult the entire list for more information on recommendations for young people and women who are pregnant or lactating. 

6. Physical Activity

Along with other osteoporosis treatments, exercise is an important part of protecting your bone health.

  • Weight-bearing activity (30 minutes daily): These activities can help build and strengthen the bone.
    • Walking, dancing, aerobics, using the elliptical machine
  • Muscle-strengthening exercise: This type of exercise doesn’t strengthen bones, but it strengthens your muscles to protect bones and prevent falling.
    • Weight lifting, weight machines, lifting your own body weight
  • Flexibility exercise: Thes exercises improve muscle flexibility, balance, and strength. People with bone loss, especially in the spine, should check with their doctor about safe positions to practice during activities like:
    • Yoga, pilates, Tai chi

The team Paris Orthopedics and Sports Medicine are dedicated to helping our patients recover from a wide range of orthopedic conditions and injuries. Our services include general orthopedic medicine, joint replacement, sports injury treatment, and osteoporosis treatments at our bone health clinic. If you’re having trouble with bone loss, call (903) 737-0000 to make an appointment.

*To read our policies regarding COVID-19, please visit the home page of our website for an update.

Bone Health

9 Exercises for Joint Health

Your joint health is an important factor in overall health and fitness. Joints allow us to move in all kinds of ways: jumping, twisting, turning, and walking to name a few. To keep your joints healthy, you need to keep your muscles strong and limber. These exercises for joint health will build muscle and increase flexibility.

  1. Flexibility Exercises

Your joints benefit from your muscles being strong and flexible, so yoga, pilates, and tai chi are great exercises for joint health. These exercises and other stretching routines can improve your range-of-motion. They also get you moving with a low impact on your joints.

  1. Squats

You can do squats without any equipment. This exercise uses your own body weight to help strengthen the muscles around your knees, ankles, and hips. To do a bodyweight squat, stand in front of a chair or bench. Keep your knees in line with your feet as you lower yourself to the seat. Touch the seat lightly and stand again. Be careful to not let your knees extend past your toes, as this can cause injury.

  1. Lunges

Low lunges can help stretch and strengthen your hip flexors, which can get tight from sitting for extended periods of time. Step forward with one foot, bend your knee and extend your back leg behind you. Adjust so that your front knee is not bent past 90 degrees. Square your hips and press forward to feel the stretch. Hold for 30 seconds and then switch sides. You can increase the intensity of lunges by adding an overhead reach.

  1. Pullups

Pullups are great for strengthening the muscles around the shoulders and elbows. If you can’t do a pullup unassisted, doing an assisted version will also do the trick. For an assisted pullup, stand on the platform of the pullup machine. For an unassisted pullup, stand on the ground. Begin with the arms fully extended and pull all the way up.

  1. Pushups

Like pullups, pushups help protect your shoulders and elbows. Your form is important when doing pushups, so make sure you keep your body in a straight line and don’t let your back sag during the pushup. Start at the top of the position with your hands shoulder-width apart. Lower your chest toward the floor and then extend your arms to push back up. You can do modified pushups by starting on your knees or using a ball.

  1. Swimming

Aerobic exercises, or cardio, is crucial for maintaining overall fitness and can keep you energized. It can also help with stamina. Swimming gets your heart pumping and your muscles working without straining joints, making it one of the best low impact aerobic exercises for joint health. 

  1. Cycling

Cycling can be a good low-impact aerobic exercise for those with joint issues. Using a bicycle and getting outdoors can be a good way to take your workout out of the gym and get fresh air. Stationary bikes, including the recumbent type, are another good option. For higher intensity cycling workout, look into local spin classes.

  1. Weight Training

Weight training and strength training exercises help build and maintain the muscle necessary to support and protect joints. There are several strength exercises for joint health that use free weights, weight machines, and resistance that are good for joints. Just make sure you rotate which muscle groups you exercise to avoid overuse.

  1. Foam Rolling

Foam rolling is a great way to release knots and improve your flexibility. As mentioned before, flexibility exercises are important for protecting your joints. Many stores sell foam cylinders meant for rolling. Or you can DIY a roller by using a PVC pipe or small ball (tennis balls are good choices). To roll out your knots you can roll over a large area to stretch and lengthen muscles or use shorter back and forth motions to work out a knot or sore spot. \

Other Tips

  • Keep workouts low impact to avoid further joint injury
  • Apply heat before starting to relax joints and muscles
  • Use ice after workouts (for up to 20 minutes) to prevent pain and swelling.
  • Move gently, especially as you begin the workout
  • Go slowly and ease into each exercise
  • Don’t overdo it and listen to your body, especially if you are just getting back into an exercise routine
  • Talk to your doctor about what kind of pain and soreness is normal before you start your routine.

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At Paris Orthopedics and Sports Medicine, our board-certified physicians are experts at treating injuries of all types and severities. If you have questions or concerns about your joint health, including which exercises are best for joints, call (903) 737-0000 to make an appointment.

 

Bone Health

7 Lifestyle Tips for Good Bone Health

Bone loss occurs gradually over the years as the holes and spaces in the bone grow larger, resulting in decreased density and mass. This deterioration usually starts between the ages of 30 and 35, however, here are seven lifestyle tips you can implement now to promote good bone health. 

  1. Eat Calcium-Rich Foods

Calcium deficiency is proven to diminish bone density, contribute to early bone loss and increase one’s risk of fractures. Make sure you are consuming the recommended amount of calcium through nutrient-dense sources like milk, cheese and yogurt. There are also many non-dairy sources including leafy greens, seafood, or fortified alternatives like Lactaid, soy, almond or rice milk.

2. Get Enough Vitamin D

Vitamin D helps you absorb calcium in foods. Fortunately, it can be food not only through the foods you eat but also through adequate sunlight and supplements. Even just 8-15 minutes of exposure to sunlight is enough to produce an adequate amount of vitamin D for most individuals. If you’ll be in sunlight any longer than that, don’t forget to apply a broad-spectrum sunscreen. 

3. Focus on Balance

Calcium and vitamin D are certainly important to bone health, but it’s important to eat a balanced diet to ensure you are getting enough of the other essential vitamins and nutrients. Protein, omega-3 fatty acids, vitamin K, magnesium and zinc are all also important for bone health. 

4. Stay Active

While you may be inclined to think physical activity puts your bones at risk for injury, the truth is that staying active is essential to good bone health. Aim to be active for at least 30 minutes a day, five days a week (or 150 minutes each week). Be sure to include a mix of weight-bearing exercise, resistance activities and stretching exercises. 

5. Limit Caffeine Consumption

Overconsumption of caffeine is widely known to contribute to difficulty sleeping, nervousness and stomach irritation, but did you know it can also decrease the amount of calcium you absorb? Adults should consume no more than 400mg of caffeine per day, which is roughly 2-3 cups of coffee, but keep in mind many foods and other beverages also contain caffeine. 

6. Kick Bad Habits

It’s no secret that excessive alcohol consumption and smoking have many adverse effects on your health. Both also contribute to bone loss and increase the risk of bone fractures. If you drink, do so in moderation, but you should quit smoking and tobacco use entirely.

7. Don’t Skip Your Annual Exam

When it comes to your health, prevention and early detection are key. Your annual exam is a great time to talk to your doctor about any concerns you may have about your bone health or risk factors for osteoporosis. He or she may recommend a bone density test to evaluate your bone density and determine your rate of bone loss. Your doctor can also offer guidance to make sure you are getting adequate amounts of essential vitamins and minerals. 

For More Information

If you are suffering from osteoporosis, call (903) 737-0000 to schedule an appointment with the Paris Orthopedic Bone Health Clinic today. Our experts are committed to providing diagnosis, treatment and education for the primary and secondary prevention of osteoporosis.

Bone Health

5 Ways to Prevent Osteoporosis

Osteoporosis is a concern among many people, especially as they age. Osteoporosis is a disease in which bone density and quality decrease. Bones become fragile and porous, increasing the risks of fractures. Bone mass is lost gradually with age, and often there are no symptoms until there is a fracture.

Bones are made of living tissue that changes and grows as we age. Peak bone mass is achieved during childhood and adolescence. After that, bone strength is maintained by a process called remodeling, in which old bone is removed by resorption, and new bone is formed. As adults age, resorption begins to happen at a higher rate than formation, which can lead to bone thinning, or osteoporosis.

While adults do not necessarily build bone mass, following certain lifestyle guidelines can help limit remodeling and resorption so that bone strength is maintained as much as possible. If you are concerned about bone loss, we’ve outlined five ways to prevent osteoporosis: 

1. Choose the Right Sources of Calcium

The International Osteoporosis Foundation (IOF) has a guide for you to find the right amount of calcium-based on age and sex. The best way to get calcium is through food. Dairy products are the most common foods associated with calcium, and they are a good readily-available source. Dairy is also a good source of protein and other nutrients, making it a good choice. Make sure you check to see if you should be using low-fat options, as those are often recommended in many diets.

If you can’t or don’t eat dairy, then there are other sources. People who eat fish may consider canned fish that include edible bones like sardines. The bones are where the calcium comes from. Vegetarians, vegans, and people who don’t like fish can also find calcium in plant-based foods and fortified alternatives:

  • Green vegetables like broccoli, bok choy, and curly kale
  • Nuts (almonds and Brazil nuts in particular)
  • Some fruits including apricots, dried figs, and oranges
  • Calcium-set tofu
  • Fortified grains, breads, and cereal
  • Fortified beverages including fruit juices, mineral water, and soy drinks

Note that some produce has high calcium content, but are not good sources for it because they also contain “oxalates” which prevents the calcium in those foods from being absorbed. Spinach is the most common example of this. Some dried beans and seeds have “phytates,” which have the same effect. 

Aim to meet your calcium requirements through dietary choices and only supplement if you can’t meet the recommended amount with what you eat. However, if you need extra calcium and it’s not possible to eat enough calcium-rich foods to get enough, supplements are an option. 

Talk to your doctor about the best supplements to use and make sure there are no possible negative interactions with any medications you are currently taking.

2. Get Enough Vitamin D

Getting the right amount of calcium isn’t enough when trying to prevent bone loss. You need to make sure to meet vitamin D requirements in order for the calcium to be absorbed. Exposure to sunlight prompts the skin to make vitamin D3. For most children and adults being exposed to sunlight for 10 to 15 minutes each day is sufficient. Certain foods are also sources of vitamin D3, while other plant sources provide vitamin D2, which is closely related. Check this guide from IOF to see how much vitamin D you might need, and where you can get it.

Food sources of vitamin D are pretty limited, especially if you follow a vegetarian or vegan diet. The best sources are oily fish (salmon, sardines, mackerel), liver, and eggs. In some places, you can also find dairy products and grains fortified with it as well. When it comes to vitamin D supplements, also read labels and consult your doctor about which varieties they recommend (if they don’t prescribe them to you).

3. Make Healthy Lifestyle Choices

Making good choices for your overall health will usually also benefit your bone health. Along with making sure you get enough calcium and vitamin D, you need to pay attention to general nutrition and have a balanced diet. Get enough protein and eat plenty of fruits and vegetables for vitamins, minerals, and antioxidants. Other vitamins and minerals you need to get enough of include zinc, vitamin A, vitamin K, magnesium, homocysteine, and B vitamins.

There are also certain things you should avoid to prevent osteoporosis. Caffeine can interfere with calcium absorption and have a “leaching” effect. Some people have linked carbonated beverages to calcium leaching as well, but there is no proof of this. However, limiting soda is a good idea anyway, as other beverages are healthier (like milk for bone health). Alcohol should also be limited or avoided.

Smoking has also been found to be detrimental to bone health, as well as the health of many other organs and systems. To reduce the risk of bone loss, stop smoking and avoid being exposed to secondhand smoke.

4. Get Regular Exercise

You already know that exercise is good for keeping muscles strong, but did you know it is also important to bone health? Getting certain types of exercise can stimulate the cells that build bones, which will prevent bone loss and maintain strength. But you need to make sure you get the right kind of exercise.

Weight-bearing and resistance exercises can help children build bone density and adults maintain it. Weight-bearing exercises focus on carrying your own body weight against gravity. Examples of weight-bearing exercises include walking, running, dancing, hiking, tennis, and aerobics.

Resistance, or muscle-building, exercises use objects to create an opposing force for your body to work against. Weights and resistance bands are probably the most commonly used tools in resistance training. Water is also a good resisting force, so doing exercises in the pool an option, with the added benefit of being low-impact.

5. Watch Out for Under-Nutrition

While maintaining a healthy weight is important, some people take dieting and food restriction too far in an effort to be thin and suffer from under-nutrition. Young girls and women are at a higher risk for this. Many weight-loss diets result in deficiencies of certain nutrients, including those important to bone health (vitamin D, calcium, and protein).

If you are struggling with disordered eating or undernutrition, seek help from medical professionals and counselors. The National Eating Disorder Association (NEDA) has resources to get you started.

Make an Appointment

Paris Orthopedic and Sports Medicine provides patients in Northeast Texas and Southeast Oklahoma with comprehensive orthopedic services, including managing bone health. If you have concerns about bone loss and ways to prevent osteoporosis, call us at (903) 737-0000 to make an appointment. You can also request an appointment online. 

 

Bone Health

Types of Osteoporosis

Osteoporosis is a condition that many of us will experience at some point in our lives. According to recent statistics from the International Osteoporosis Foundation, worldwide, 1 in 3 women over the age of 50 years and 1 in 5 men will experience osteoporotic fractures in their lifetime.

When we think about osteoporosis, we may commonly associate it with an elderly individual breaking a hip from what seems like a minimal intensity fall, but we understand that this is a possibility due to age and bone health. While the condition may seem fairly straight forward, many aren’t aware that there are four different types of osteoporosis.

1. Primary Osteoporosis

Primary osteoporosis makes up the vast majority of the cases. There are many factors that contribute to its severity such as age, nutrition and activity level. Gender is often also a factor, as primary osteoporosis is more prevalent in women than men.

As bones reach their peak density around age 30, there is a gradual decline over time that occurs if one’s activity level does not help offset the amount breakdown-taking place. This occurs secondary to hormone levels decreasing, mainly testosterone (which promotes bone growth) and estrogen.

While we often associate this type of osteoporosis with the elderly population, it can happen in younger adults as well if activity levels are not enough to stimulate bone growth activity. Additionally, if hormone levels drop secondarily to overtraining or malnutrition, bone breakdown may also start as early as high school such as is seen in conditions associated with the Triad in male and female student-athletes.

2. Secondary Osteoporosis

Secondary osteoporosis is very similar to primary except that it occurs in response to a particular disease, normally one that will affect hormone levels within the body such as conditions that interfere with thyroid health. While primary may be addressed through a gradual change in activity levels and diet, secondary osteoporosis is often treated by hormone replacement therapy and other more extreme measures.

It is important to note that secondary osteoporosis may occur subsequently with primary, but must have an etiological mechanism to be classified as secondary.

3. Osteogenesis Imperfecta

Osteogenesis imperfecta is a condition that is the result of a genetic mutation, affecting roughly 6-7 out of every 100,000 people. It has eight known types ranging from mild to severe and mainly affects bone health, causing conditions to manifest similar to traditional osteoporosis.

The condition will normally exist with other symptoms such as respiratory issues, height defects, and an abnormally small rib cage. Depending on the severity, bones can break often with very little stress applied. Also, in severe cases, the associated respiratory issues may decrease life expectancy in accordance with all of the other comorbidities present.

4. Idiopathic Juvenile Osteoporosis

This pediatric condition has no known cause and usually has an onset just before puberty. In essence, it is brittle and porous bones with no other associated symptoms and will usually resolve without medical treatment after a relatively short amount of time.

If this condition is found to be present, it is recommended to have children monitor their activity or follow their physician’s guidelines for maintaining general health.

When to Seek Help

If you are suffering from osteoporosis, call (903) 737-000 to schedule an appointment with the Paris Orthopedic Bone Health Clinic today. Our experts are committed to providing diagnosis, treatment and education for the primary and secondary prevention of osteoporosis. For more information, you can contact our office or visit The National Osteoporosis Foundation.