T.J. Samson | Destination Health | December 2020

Bone up on bone health Your bones are the framework of your entire body. Without them you couldn’t stand up, sit down or take a walk. Although it’s hard to the touch, bone is actually living tissue that’s con- stantly remaking itself. Old bone is regularly being removed and replaced with new, fresh bone. Depending on how we take care of it, bone can get either stronger or weaker as we age. If it gets weaker, we put ourselves at risk for falls and frac- tures. Every year about 2 million older Americans sustain fractures because of weak bones. You can take steps to avoid osteoporosis, a bone-thinning condition, and build strong bones and keep them strong throughout old age. It takes a com- mitment to exercise, good nutrition and healthy lifestyle behaviors. But when you’re walking tall and strong in your 70s and 80s, you’ll be glad you did it. PARENTS: BUILDING STRONG BONES BEGINS IN CHILDHOOD Throughout our lifetime, old bone is removed and new bone is added to our skeleton. And up until our late 20s, new bone is added faster than old bone is removed. At around that age we reach what’s called peak bone mass—the strongest, densest bone we’ll ever have. Once we reach peak bone mass, the process reverses itself: We begin losing bone faster than we replace it. That’s why it’s so important for kids and young adults to work on building strong bones.The bone mass attained in our younger years is an important fac- tor in our lifelong skeletal health. Not all the factors that determine peak bone mass—such as genetics—are under individual control. But many are. Calcium and vitamin D intake is important, for ex- ample. Kids 9 to 18 years old should get 1,300 milli- grams of calcium daily.The most common source of calcium is milk and other dairy products. Vitamin D helps the body more easily absorb calcium. Other good sources of calcium include dark green, leafy vegetables, like broccoli, collard greens and spinach; sardines and salmon with bones; tofu and other soy products; and foods forti- fied with calcium, such as orange juice, cereals and breads. Physical activity is vital too. As with muscles, exercise helps build strong bones. STAY STRONG: MAINTAINING BONE HEALTH IN ADULTHOOD Good nutrition and physical activity are vital for slowing bone loss in adulthood, too, but the spe- cific amounts may change. For example, adults 19 through 50 years old need at least 1,000 milligrams of calcium per day. For women, that jumps to 1,200 milligrams daily at age 51. Depending on how much calcium you get each day from food, you may need to take a calcium supplement. The American Academy of Orthopaedic Surgeons recommends that adults get at least 30 minutes of physical activity every day. Additional sources: Centers for Disease Control and Prevention; National Institutes of Health Talk with your doctor about your risk factors for osteoporosis. When worry becomes excessive What to know about genera l i zed anx i et y d i sorder Everyone worries now and then—for instance, about our bills, jobs or families. But some of us worry to the extreme. When that happens, it may be a condition called generalized anxiety disorder (GAD). And it can interfere with our day- to-day lives. The following will help you learn more about GAD, its symptoms and how health professionals can help people cope with it. Q HOW IS GAD DEFINED? GAD is a disorder in which a person has excessive and frequent worries that are hard to control. For instance, adults who have GAD may worry about things like work, health, finances and household responsibilities, whereas children and teens who have GAD may fret about school, sports or natural disasters. Q WHAT CAUSES GAD? No one knows, but the tendency to develop it runs in some families, and biological factors and stressful events may play a role. On a deep level, people with GAD may have a hard time accepting uncertainty, a common thread among all anxiety disorders. Q WHO GETS GAD? Millions of people in the U.S. have GAD. It often starts during the teen or young adult years, and it affects more women than men. Q WHAT ARE COMMON SYMPTOMS? GAD can make you worry a lot about everyday things. You might often think things will turn out much worse than they actually do. And you may have trouble controlling your feelings of dread, even though you realize you worry more than you should.The anxiety can be worse during times of stress and uncertainty. Other symptoms may include:    ● Feeling restless and having trouble relaxing.    ● Having a hard time focusing on daily tasks, such as work or school.    ● Being easily startled.    ● Having trouble sleeping.    ● Feeling tired.    ● Having unexplained aches and pains.    ● Feeling irritated or on edge. Q HOW IS GAD TREATED? Treatments may include getting counseling, tak- ing medications or both. If you think you might have GAD, let your doctor know. It’s the first step toward feeling better. Sources: Anxiety and Depression Association of America; National Institute of Mental Health Adults who have GAD may worry about things like work, health, finances and household responsibilities, whereas children and teens who have GAD may fret about school, sports or natural disasters. December 2020 5 Wellness