The UPMC Magee-Womens Wellness Center for Bone and Joint Health

The skeleton plays many vital roles in the body.

Healthy bones:

• Provide support so we can stand up straight.
• Protect our organs.
• Store nutrients and minerals that keep us alive.

Healthy joints:

• Help us move safely and without pain.

You're at a greater risk of pain and fractures without good bone and joint health. You're also at risk of diseases that can limit mobility and lead to other serious health problems.

Many factors affect bone health. Some you can't control, like your age, gender, and hormone levels.

As we age, our bones get thinner and weaker.

Women are more likely to have osteoporosis because they have smaller bones. They also lose bone density faster than men due to hormone changes during menopause.

Factors that affect bone health you can control include:

• Diet. You need a calcium-rich diet to keep your bones strong and healthy. Vitamin D helps your body absorb calcium.
• Exercise. Inactive people have a higher risk of osteoporosis. Like muscles, bones require physical activity to stay strong.
• Tobacco and alcohol use. Research shows smoking can reduce bone mass and increase the risk of osteoporosis and fractures. Excessive alcohol consumption can do the same.

Millions of people unknowingly live for decades with osteoporosis — a silent disease known as thinning of the bones.

When bones become thin and weak, they can break easily, especially in the hip, spine, and wrist.

Osteoporosis also can lead to:

• Back pain.
• Loss of height.
• A stooped posture.

Many factors can put you at higher risk for osteoporosis, including:

• Age. After age 30, we start to lose bone mass.
• Race.
• Gender. Women are at higher risk, but it happens to men, too.
• Certain medical treatments.
• Family history.

A simple and painless bone density test can help assess your bone health and future risk. The test measures how dense and strong your bones are.

How to build strong bones and muscles

Early diagnosis is the key to best results.

Childhood and adolescence are the most vital years for building strong and healthy bones. But adults also can take steps to prevent or slow down the bone loss that leads to osteoporosis.

We all start to lose bone mass around age 30 when we reach peak bone density. The thicker your bones are at that age, the longer it takes them to get thin and weak.

The sooner you focus on keeping your bones healthy, the better off you'll be in middle age and later years.

Eat a vitamin-rich diet

A healthy diet is an easy way to give your body the nutrients it needs to strengthen bones and muscles.

Calcium and vitamin D are essential to good bone health.

Stay active

Exercise helps:

• Build strong bones and strengthen muscles.
• Slow down bone loss.
• Maintain balance and coordination, which can prevent falls and injuries.

Weight-bearing exercises are best for bone and joint health, such as:

• Weight lifting.
• Brisk walking.
• Playing tennis.

Don't smoke and avoid alcohol

Smoking and excessive drinking increase your risk of getting osteoporosis.

Don't use tobacco at all. And limit your alcohol use.

Preventing falls

If you have osteoporosis, it's vital to do what you can to prevent falls inside and outside your home.

Indoors

• Keep floors free of clutter. Remove throw rugs, loose wires, and cords.
• Tack carpets, rugs, and bathmats to the floor or add a non-skid backing.
• Keep everyday items within easy reach.
• Don't use wax or cleaners that can make the floors slippery.
• Clean up spills right away.
• Install and use grab bars in the bathroom and railings on stairways.

Outdoors

• Wear shoes with nonslip soles.
• Make sure your sidewalks and entryways have good lighting.
• Keep areas outside free of clutter and in good repair.

Whereas osteoporosis affects the strength of bones, arthritis is one of the most common conditions that affectis the joints.

It's a painful degenerative and disabling disease that destroys cartilage. Much like the tread on tires, the cartilage between joints wears over time.

Though anyone can get arthritis, it's most common in older adults and affects women more than men.

Arthritis pain may kick off a vicious circle of:

• Inactivity.
• Sleep disruption.
• Weight gain.
• The blues — and more pain.

There are many nonsurgical treatments that can help you manage arthritis pain.

Ways to reduce the pain from arthritis include:

• Moving to reduce stiffness.
• Staying at a healthy weight.
• Eating a balanced diet high in anti-inflammatory foods.

Your doctor or physical therapist can also give you muscle-strengthening exercises for your hips, knees, or wherever you have pain.

Although there's no cure for arthritis, supporting your joint health with treatment can help relieve symptoms.

Many factors affect bone and joint health. But you can make many simple lifestyle changes to build bones, strengthen muscles, and protect your joints.

At the UPMC Magee-Womens Wellness Center for Bone and Joint Health, we focus on nonsurgical interventions to slow the progression of arthritis and osteoporosis.

We also help you set goals and make healthy lifestyle choices to better cope and manage your bone and joint problems.

Our services at the UPMC Magee-Womens Wellness Center for Bone and Joint Health include:

• Pain management.
• Nutrition and healthy eating.
• Weight management.
• Physical activity guidance.
• Exercise programs.
• Smoking cessation.
• Goal setting.
• Self-management.