Avera Medical Minute ASH: Achieving good bone health

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By 2025, its estimated that 3 million people will be having hip fractures that are related to osteoporosis. But by having good bone health, it can be prevented.

“We’re taught a young age to drink milk because it has calcium for our strong bones, but I think we kind of forget about that as we get older,” said Amanda Lambrechts, registered dietician at Avera Sacred Heart.

Lambrechts says it’s more than just calcium that’s needed to help us build strong bones and prevent them from getting more brittle as we age.

“Obviously the first category would be calcium, but then there’s a number of other groups -- so Vitamin D is another important one, Vitamin K as well, and then Magnesium and Potassium are other ones,” said Lambrechts.

By age 30, we reach our own bone mass. So for younger people, it’s even more important to make sure you’re getting the necessary nutrients. And if you’re over 30, these nutrients are still important for bone health.

“You can’t necessarily reverse something like osteoporosis, but you can certainly prevent it from getting any worse and your bones getting more brittle or have more of those narrowing holes in your bones that can prevent it from breaking,” said Lambrechts.

“My mother had two hip fractures and that puts a light bulb on in your brain to say you’ve got to do something if you don’t want to have that kind of pain,” said Diane Butzlaff.

With Butzlaff’s family history, she takes her bone health very seriously and she wants others to do the same.

“I’m pretty aware of what I eat. And so that table of food I saw was wonderful. I was ready to sit down and eat,” said Butzlaff.

Not only does a healthy diet go hand-in-hand with bone health but exercise does too.

I try to exercise actually seven days a week but it turns out to be about five. Walking is my bigger item but of course weight lifting is so important too,” said Butzlaff.

If you are unsure of where you stand with your bone health, don’t be afraid to ask your doctor.

“Just make sure you go to the doctor before you start, if you think you need any supplements of these nutrients. Always talk to your doctor first. Talk to them about your risk factors, kind of see where you’re at -- they can always do lab tests to see where your nutrients are at as well,” said Lauren Cameron, registered dietitian at Avera Sacred Heart.

For more information, just call 877-AT-AVERA.