Bone Health: As Simple as ABC!
The teen years are a time of change before and after the first menstrual period. During these years bone not only increases in size (with growth) but also becomes stronger to reach peak bone mass. This is the best time in life to build strong bones.
Below are some practical things you can do (with the help of a parent or health care provider) to build strong bones. A high peak bone mass goes a long way to preventing osteoporosis (weak bones that easily break) later in life. Bone health is influenced by how we live our lives!
“A” Is For “Active”
Bones gain strength through forces they “feel” from muscular work or gravity. Bones are rapidly growing in size before the first period (menarche). After that bones gain in the amount of mineral. Exercise at least half an hour every day. Any kind of activity is good for bones whether it is walking, dancing, cycling, swimming or playing sports or games. Exercise is good for whole body health. Being active is a life-long habit it s good to get into!
“B” Is For“Brawny”
It is normal to gain weight as we grow. Think about gaining muscle definition! Around the first period we also start gaining wider hips and larger breasts. This weight gain is normal and important for healthy bones. Worrying about weight gain is bad for bones. Thinner girls are also less likely to have normal periods. Remember: dieting and weight loss, no matter how careful, will cause bone loss.
“C” Is For“Calcium”
Calcium is not only a building block for bone but also can work to stop bone loss. During growth and maturation we need about 1300 mg of elemental calcium each day. That means you need 4 high calcium servings each day. Each glass of milk, fortified soy or rice beverage or orange juice contains 300 mg of calcium. So does 3/4 cup of yogurt, or a hunk of cheese. If you can’t eat that much it would be wise to take supplements such as chewable calcium (like candy). Meal and bedtime are good times to take calcium.
“D” Is For“Vitamin D”
Vitamin D is necessary to absorb calcium from the intestine. We can make Vitamin D in our skin if we are exposed to good strong sunshine (without sun-blocks). Milk also is fortified with Vitamin D. But the sum total does not give most of us sufficient Vitamin D. Everyone needs at least 400 IU of Vitamin D each day. That amount is in a chewable or inexpensive multiple vitamin. Another good habit to begin now!
“E” Is For “Easy Going”
Does feeling good about your value as a person and about your body help bones? Yes! High cortisol, a hormone made when we are stressed, prevents bones from becoming stronger or causes bone loss.
The teen years are times of much hormonal and personal change. To decrease stress you need Three A s: people that love you (Affection), friends that respect you (Acceptance) and to feel you are growing up (Achievement). If you are bothered, talk with a trusted friend. If still troubled, find help. Anything you can do to decrease stress (a walk, yoga, relaxation, a good sleep) will help bones!
“F” Is For “Fertile”
After growth is complete, bones renew themselves by getting rid of the old and replacing it with new bone. Osteoblasts are cells that build new bone. Osteoblasts work slowly and do not always keep up with bone loss, especially with weight loss or if your periods are very irregular. Progesterone is a natural hormone made by the ovary after ovulation. It is also an osteoblast-stimulating hormone. If you are not regularly making an egg, taking progesterone for 14 days each month will help build new bone. (See Cyclic Progesterone Therapy handout [1].)
“G” And “H” Are For “Good Habits”
Good habits mean regular meals and sleep (usually). Also it is very important to avoid cigarettes (that increase bone loss along with other bad things). Finally it is healthy to drink no more than 2 caffeine-containing drinks a day (including coffee or colas). Caffeine causes calcium loss in the kidney.
