Bone health is something you may take for granted if you've never suffered from a break or fracture. Without healthy bones, your mobility becomes limited and your posture changes, putting pressure on the rest of your body. Poor bone health is a treatable, reversible condition. Assess your bone health as you age so you can address problems head-on before they become serious.
Step 1
Weigh yourself on a regular basis -- weekly, monthly or at another interval that works for you -- as part of your assessment of your bone health. A 2004 report of the U.S. Surgeon General in regard to bone health states that low body weight or losing more than 1 percent of your weight every year can point to possible bone health issues such as osteoporosis.
Step 2
Keep a journal in which you note unusual symptoms or health problems, including bones you've broken in the past, menstrual irregularities if you're a woman, and muscle weakness. Also write down your lifestyle habits in terms of alcohol consumption, how much you smoke if you're a smoker and your exercise routine. The Maine-based Women to Women clinic uses questions such as these to determine your risk of osteoporosis.
You may have bone density loss if you smoke, indulge in more than two alcoholic drinks daily and don't exercise on a regular basis.
Step 3
Undergo a bone mineral density test, or BMD. The test is similar to an X-ray; your body is scanned with imaging technology which then determines if you've suffered from demineralization of the bones, also known as bone loss. People with bone loss are often diagnosed with osteoporosis and may easily suffer from fractures. X-rays may also be used to check for previous fractures that you did not realize you'd experienced.
Tips and Warnings
- Keep up on your calcium and vitamin D intake to keep your bones healthy. The National Osteoporosis Foundation explains that these vitamins strengthen your bones and increase the effectiveness of osteoporosis medications. Adults should get -- through diet or supplements -- 1,000 mg of calcium and 400 to 800 international units of vitamin D daily until the age of 50. After 50, the recommended amounts increase to 1,200 mg of calcium and 800 to 1000 IUs of vitamin D.
Things You'll Need
- Scale
- Journal
- Bone density test
- X-rays
- Vitamin supplements
References
- National Osteoporosis Foundation: BMD Testing: What the Numbers Mean
- Women to Women: Bone Health Profile
- Publications and Reports of the Surgeon General: Assessing the Risk of Bone Disease and Fracture
- Gillette Children's Specialty Healthcare: Assessing Bone Health in Children
- UCSF Medical Center: Bone Mineral Density Test
