Derek L. Hill, D.O.

Fellowship-Trained Orthopedic Surgeon and Specialist

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11446 E. 13 Mile Road • Suite C • Warren, Michigan 48093
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Bone Health: Why It’s Important and How to Keep Them Strong

Posted on 01.24.14 | 1 Comment

Broccoli-Salad-with-Sesame-VinaigretteMany of us think of osteoporosis as something that happens as we age, and many of us think that it’s something that only post-menopausal women need to be concerned about.

We’re right and wrong. According to the website www.iofbonehealth.org/facts-statistics, 1/10 of all women over the age of 60 are affected by osteoporosis, with that number increasing to 2/3 by the age of 90. But according to that same site, “It is estimated that the lifetime risk of experiencing an osteoporotic fracture in men over the age of 50 is 30%, similar to the lifetime risk of developing prostate cancer.” So it’s not just a female issue.

First, what exactly is osteoporosis? It’s a condition where the bones become brittle (porous). An article on www.nof.org (“Bone Basics”), explains that we build and lose bone mass throughout our lives, but when we’re young we build it faster than we lose it. We usually hit ‘peak bone mass’ between the ages of 18 & 25, at which point we may begin to lose bone mass faster than we grow it. Therefore, the more bone we have at ‘peak’ the better. There are a number of things that cause it, ranging from illnesses that hinder calcium absorption, to hormonal changes associated with menopause, to certain medications.

Some of these are controllable, others aren’t. As far as some of the things we can control, we can:

  • Eat a well-balanced diet that includes adequate amounts of calcium & vitamin D, as well as bone healthy foods such as fruits & veggies. In addition to being necessary for bone growth, calcium helps our blood to clot, our nerves to send messages, and our muscles to contract. Our bodies are not able to produce calcium on their own, so when they need it they’ll take it from our bones. Dairy products are probably the best known calcium source, but it’s also in certain green vegetables as well as soy and almond milk, and fortified breads & cereals. Vitamin D comes from three main sources; sunlight, a few foods, and supplements. Our bodies take UVB sunlight rays, turn it into vitamin D, and store it. Unfortunately, while sunscreen is beneficial in the fight against skin cancer, it also limits our body’s ability to manufacture vitamin D. It only occurs naturally in a few foods such as mackerel, salmon, and tuna so it’s added to such things as milk and cereal products.
  • Exercise regularly. Both high-impact, if possible, and low-impact weight-bearing exercises are important, as are muscle-strengthening exercises. Examples of high-impact weight-bearing exercises are things like dancing, running, jogging, and rope jumping. Low-impact includes such things as the use of elliptical machines, stair step machines, and treadmill walking. Muscle strengthening exercises include weight lifting, elastic exercise bands, and any kind of exercise that involves lifting one’s own weight.
  • Avoid smoking.
  • Limit alcohol intake; alcohol interferes with our body’s ability to absorb calcium.

As far as the uncontrollables, such things as age, race, gender, size, family, and medical history all play a part. Long term use of corticosteroids such as asthma inhalers, certain types of anti-depressants, and some medicines used to treat esophageal reflux have all been associated with an increased risk of osteoporosis, and diseases such as Crohn’s and celiac can affects our body’s ability to absorb calcium as well.

Uncontrollable risk factors aside, it’s never too early to be concerned about bone health. Eating well, staying active, not smoking, and limiting alcohol intake are all important and should always be part of a strong bone strategy.

Written by: Tricia Doane, Rust Built, Marketing Services

Mom Was Right — Eat Your Broccoli for Strong Bones

Posted on 09.26.13 | 4 Comments

Broccoli_bunchesBone Health. It’s on the mind of most every woman over the age of 50, with good reason. Our bones loose mass after menopause. According to an article published by Prevention Magazine in Dec. 2011, women’s bone mass reaches its peak at the age of 30. After that it begins to deteriorate. Within 7 years after menopause we’ve likely lost up to 20% of our bone mass, which may result in Osteoporosis. The article also states that the risk of an Osteoporosis related fracture after the age of 50 increases by 50%. So what can we do about it?

First, let’s be sure that we, our daughters, and our granddaughters are thinking about it before that magic number 50. And second, let’s be sure that not only are we thinking about it, but that we’re doing something about it, like eating right, before Osteoporosis becomes a problem.

Calcium. I know, I know. My mom was right when she told me to drink my milk. It’s all about the calcium. But calcium is a sneaky little bugger. There are lots of ways to get calcium into our diets, and lots of specifics about what to eat with it and what not to eat with it (reference Prevention.com for more info), but since I’m a really big fan of the KISS way of doing things, I’m going to share one of my absolute favorite dinners that just happens to be high in calcium and is really easy to make. It’s not something I’d eat every night, but it’s a good source of calcium and waaaay delicious. It’s Broccoli Fettuccine Alfredo, sort of.

I found the original recipe on a package of Golden Grain Fettuccine many, many years ago. Since then I’ve changed it up a little; I substitute coconut milk for the half & half because coconut milk is a good source of calcium, magnesium, potassium & phosphorus (important to bone strength as well), and iron. It also adds a nutty flavor and is a great alternative to cow’s milk. I toss in some steamed broccoli, because broccoli is also a great source of calcium. I’ll substitute spinach fettuccine if I’m feeling a little crazy because it adds a nice texture without an overwhelming spinach flavor, and if I’m feeling really crazy, I tweak the pepper and nutmeg a little. I’m a vegetarian but I’m thinking you could probably add some chicken, too.

Broccoli Fettuccini Alfredo

Ingredients:

  • 1 pkg. (10) oz. Golden Grain Fettuccine
  • ½ c butter or margarine (I always use butter – if it was good enough for my Grandma then it’s good enough for me)
  • ¾ c coconut milk (original recipe calls for half & half)
  • 1/8 t pepper
  • Dash nutmeg
  • ¾ c grated parmesan cheese
  • 3 c broccoli crowns (my addition)

Directions:

  1. Cook pasta as directed on package, drain.
  2. Steam broccoli.
  3. Melt butter and stir in coconut milk, pepper, and nutmeg (I use a cast iron skillet).
  4. On warm platter (again, I use my skillet), toss cooked fettuccine, butter sauce, steamed broccoli, and parmesan cheese.
  5. Makes approx. 6 (1 ½ cup) servings.

Enjoy!

Written by Tricia Doane, Rust Built, Marketing Services

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