I had my bone density scan this year, which is recommended for women 50+. It’s a quick and easy low-radiation test that takes no more than 10 minutes to complete but it’s so important for at our age. My scan indicated that I have Osteopenia. That sounds ominous, but it’s just a scary-sounding name for some bone loss, which not uncommon for a woman over 65 like me.
A visit to Amgen Labs
I attended an Osteoporosis Summit at Amgen in Thousand Oaks, California. They invited a group of over-50 bloggers/influencers to spread awareness about bone health. Some of the ladies flew in from all over the country but I was local. We spent an evening and an entire day together meeting with experts in the field and touring the facilities.
Amgen is a biopharmaceutical company that develops treatments and medicines for serious diseases like cancer. They work with living cells rather than just chemicals to make biologic medicines. However, the purpose of our visit was purely educational and was eye-opening, to say the least. Just FYI, Sunday, Oct 20, 2019, is World Osteoporosis Day.
Why older women need to be concerned about their bone density
Here are some facts:
- 1 in 2 women over 50 in the U.S. will break a bone due to osteoporosis in their remaining lifetime.
- Breaking a bone is often the first sign of osteoporosis.
- Some women lose up to 20% of their bone density in the 5-7 years following menopause.
- Breaking one bone due to osteoporosis puts you at a higher risk of breaking another.
- Every year in the U.S., osteoporosis is responsible for 2 million broken bones and $19 billion in related costs.
- A healthy diet and exercise are important, but for women with osteoporosis, they are often not enough on their own.
- About 80% of people at high risk, who have already had at least one osteoporosis-related fracture, go undiagnosed and untreated for osteoporosis.
- Women over 50 should ask their doctor to order a DXA scan (bone density test)
If that isn’t enough to get you to call your doctor to schedule a bone density scan, I don’t know what is. Here’s something I didn’t know. If you are over 65 in the U.S., your bone density scan is covered under Medicare.
How to take care of your bones
The first thing in the morning, we started with a yoga session outside of the Westlake Valley Inn all the ladies were staying in. Yoga is an excellent exercise to prevent bone loss because it’s a weight-bearing exercise. Other weight-bearing exercises include:
- Walking, running, hiking
- Weight training
An exercise like spinning is excellent for your heart but isn’t weight-bearing. Make sure to include some type of weight-bearing exercise into your exercise routine. Even gardening and cleaning your house will count.
Practicing balance exercises is also crucial as you age. One fall can have devastating results. If you are looking for an exercise program, make sure it includes balance exercise.
Targeted nutrition can help reduce bone loss
My doctor recommended that I take a calcium and Vitamin D supplement since my bone loss isn’t severe enough to require medication. You can easily get enough calcium by eating calcium-rich foods, but the recommended amount is 1000 – 1200 mg. You also need at least 400 IU of vitamin D because it helps to aid in calcium absorption.
Tip: If you are choosing a calcium supplement calcium citrate, like Citracal, is less dependent on stomach acid for absorption like calcium carbonate and also contains Vitamin D.
According to the Harvard Medical School, a 4 oz serving of plain Greek yogurt equals 300 mg of calcium. 1 oz of cheddar cheese is 205. A 3 oz piece of salmon is 180.
Some plant-based foods also contain calcium. But while collard greens equal 360 mg, most vegetables are low in that nutrient. If you’re vegetarian or vegan, you may want to consider consuming foods that are calcium-fortified such as almond milk and oatmeal or take supplements.
If you can get enough calcium with food alone, that’s always best. Taking too much calcium via supplements can cause kidney stones or even increase your risk of a heart attack.
Vitamin D comes from sunshine exposure but you can’t depend on spending time outside to get what you need. Even in Los Angeles, sun exposure isn’t strong enough to give us the required amount. You will probably need a supplement.
We also need protein to keep our bones healthy because it contributes to bone mineral density. You don’t necessarily need a high protein diet, but you still need to consume an adequate amount. The current protein recommendation (RDA) for a 150 lb woman is 0.8 protein per kilogram or 55 grams. However, it may be too low for those over 50 to prevent fractures. According to a recent study, healthy older adults should consume at least 1.0 to 1.2 g protein/kg body weight/day. (a 150 lb woman over 50 needs 69-81 grams and a 180 lb. man over 50 needs 81-98 grams)
Again, vegetarians and vegans will need to be careful and work harder to get enough protein in their diets. Animal protein contains all nine essential amino acids that our body needs but plant protein does not. I always recommend a the Mediterranean or Pescatarian-style diet (only fish as protein) for that reason, (my opinion) because both include small amounts of protein and are balanced.
Our cooking class
As part of our day, we had a fun session making wild salmon cakes with cucumber cooler dip. (recipe at the bottom of the page)
Our tour of the labs
All of us suited up in lab coats, protective glasses, and closed-toed shoes to take a stroll through some of the Amgen Labs. We were greeted by super-smart scientists who explained how Amgen develops drugs and other treatments to cure diseases.
In case you aren’t familiar with the company, Amgen is known for its meticulous testing as well as outstanding quality control. Our tour was impressive, and the entire campus is amazing! They have a childcare facility for 400 kids, a soccer and basketball field, and gorgeously-designed grounds and workspaces. We were impressed.
The osteoporosis panel at Amgen
We participated in a panel discussion lead by Barbara Hannah Grufferman, who is a recognized expert on positive aging. She’s also the author of the book, “Love Your Age: The Small Step Solution to a Better, Longer, Happier Life.”
Barbara told the story of her mother who was active and independent before experiencing a fall that broke her hip. It turned out she had osteoporosis and didn’t know it. Her fall changed her life forever and she’s now in assisted living. What’s scary is that the same thing can happen to any of us at our age. If you’re over 50, even a simple fall can be life-changing.
The other panelists included Dr. Andrea Singer, Chief Medical Officer for the National Osteoporosis Foundation, Dr. Michele McDermott, US Medical Director for Amgen, and Dr. Mary Oates, US Medical Director for Amgen.
Takeaways from the Panel
- One of the greatest financial risks for people over 50 is health.
- Osteoporosis is a systematic skeletal disease that causes a decrease in bone density. It causes bone fractures in the population every 3 minutes.
- 54 million people in the U.S. are estimated to have osteoporosis and low bone density.
- A break or a fracture means the same thing. Some people believe the two terms are different as if a fracture is less critical than a break.
- Osteoporosis is different than osteoarthritis. Osteoarthritis is a disease of the joints and osteoporosis is a disease of the bone.
Know your T-score
- A T-score of -1.0 or above is normal bone density. Examples are 0.9, 0 and -0.9.
- A T-score between -1.0 and -2.5 means you have some bone loss or osteopenia.
- A T-score of -2.5 or below is a diagnosis of osteoporosis.
The lower a person’s T-score, the lower the bone density.
What causes bone loss?
- Osteoporosis doesn’t just affect little old ladies or just skinny older ladies. Anyone can be diagnosed with it.
- After the age of 30, women begin to lose estrogen that can cause bone loss. Those who are post-menopausal are at the highest risk.
- You can prevent low bone density by not drinking too much and by not smoking.
- Check to see if members of your family have been diagnosed with osteoporosis in the past. If so, you may be at higher risk.
- If you fall and fracture a bone you will, at least temporarily, lose strength and mobility which can cause complications or an increased risk of falling again.
Whatever you do – DON’T FALL!
Have you taken a tumble recently? Make sure to check your balance and do exercises to improve it.
You can improve your risk of falls by making sure your home does not have obstacles that can cause you to fall. Watch that sneaky chihuahua!
Avoid wearing high heels – I know, I know – they’re chic and fashionable. Our first lady even wears her sky highs when she gardens. The problem is, they put you at high risk for fracture. If you must wear them, don’t step in a hole and make sure the heels are sturdy and not in danger of breaking. (That’s my tip)
Opt instead for flatter and sturdier shoes. Have you ever fallen out of a sandal? I have! Sandals are as easy as high heels to fall out of if you aren’t strapped in.
Hold on to the railings when you go downstairs or escalators. (I learned this in charm school when I was 12-years old)
If you are even slightly dizzy, sit down on the floor immediately. Don’t wait until you faint, as I did on two occasions.
Simple steps to improve your fall risk
Improve your diet by eating bone-healthy foods. You may want to try my recipe for homemade bone broth.
Add weight-bearing, strength training, and balance exercises to your workout regime.
As I mentioned before, the bone density test is part of your Medicare coverage if you are 65+. But, even so, only about 9% of women get one.
Medicare reimbursements have been cut and some clinics have closed. Please, please, PLEASE, message your Senators and Congresspeople so women over 50 have access to bone density scans.
It’s never too late to improve your bone health. You may not be able to reduce bone loss that has already occurred, but you can improve your chances of it getting worse.
Enjoy this bone-healthy recipe for Salmon cakes with cucumber cooler dip
- 1 lb fresh Atlantic Salmon, (skin-on) For a vegetarian option replace salmon with two 15 oz cans of black beans.
- 1 Tbsp + 2 tsp olive oil, divided
- ½ cup diced onion
- ½ cup diced celery
- 2 large garlic cloves, minced
- ½ cup Panko breadcrumbs
- 1 large egg
- 2 green onions, sliced thin and divided
- ½ tsp dried dill
- 1½ tsp Dijon mustard
- 2½ tbsp mayo
- ¼ tsp kosher salt
- 2 tsp lemon juice
- 1 cup low-fat plain yogurt
- ½ small cucumber, diced
- ¼ tsp lemon zest
- ¼ tsp lemon juice
- Pinch of chopped fresh mint
- Pinch of salt.
- Heat skillet on medium heat and add 1 tsp of olive oil.
- Sprinkle salmon generously with salt and pepper. Place salmon skin down in a hot skillet,
- Cook salmon for 4-5 minutes on each side. Once cooked through, remove from heat and set aside to cool.
- Heat the same skillet to medium heat. Once the pan is hot, add 1 tsp oil. Add onion, celery, and garlic. Season with salt. Sweat the vegetables (turn the heat down if they start to brown) until they're slightly softened, about 5 minutes. (You still want them to have a little bit of texture to them.) Cool for a minute or two.
- Place salmon (or black beans) in a mixing bowl and use a fork to fake the fish apart. Add the cooled vegetables, Panko, egg, all but 2 tsp of the green onion, dill, Dijon, mayo, lemon juice, and ¼ tsp salt. Use a fork to stir the mixture until combined. Form into four large or eight small patties.
- Heat skillet or griddle to medium heat. Brush with remaining olive oil. Add salmon patties, and cook until golden brown and crispy, about 3-4 minutes per side.
- Serve with Cucumber Cooler Dip and garnish with the remaining green onion.
- Combine yogurt, cucumber, lemon zest and juice, mint and salt in a small bowl or jar.
Have you had a bone density test yet? If not, call your health provider and schedule one TODAY. Then, talk to your doctor about a bone health plan based on your results.
Disclaimer: Amgen paid for my travel for this event, but my views are my own.
A big thank you to the team at Amgen for hosting our summit on osteoporosis. You rock!
Have you had your bone density scan yet? If not, what’s stopping you. Please leave a comment below.