BONE THEFT

As a kid, bones scared me. With that grayish whiteness and porous, stone-like texture, they symbolized death to me. Of course, watching the Twilight Zone late at night didn't diminish that association. Even when I examined the artificial skeleton in Mrs. Gulagong's seventh grade science class, I resisted the notion that that could be inside of me. No way.

I'm okay with it now. Really. As an adult, the human anatomy has become my personal and professional passion. The bones are no exception. They now symbolize structure, like the wooden framing of a house. They are the levers in human movement and the cage protecting life-sustaining organs. Bones aren't death. Bones are actual sturdy, living tissue.

Bones are also busy. In exercise, we focus a lot on developing muscles. Muscles are the clay, if you will, that we try to shape. But the bones beneath them, like the wire form beneath a clay sculpture, are in a continuous, independent state of "remodeling." Bones break down and rebuild themselves constantly. As kids, more bone is being built than removed. By age twenty, the skeleton reaches about 95 percent of its peak bone mass. After age thirty to thirty-five, the amount of bone our bodies break down begins to catch up with the amount of bone our bodies are building. Sometime during this period, the bone removed equals the bone built. Somewhere after age forty, the bone removed can surpass the bone being built. Sounds like bone theft to me. Science calls it osteoporosis.

Bone-thinning, or osteoporosis, happens to both men and women and occurs in stages. The decline can't be felt, nor is it visible like thinning skin or graying hair. The ensuing fractures or breaks in the bone, however, can be debilitating resulting in immobility or even death. Now that's scary.

Osteoporosis is not germane to women only. So listen up, fellas. Yes, we may have the hormone thing going on at menopause that speeds up the breakdown. Yes, we gals have lost a startling 25 percent of our bone density within the first five years after menopause. For you guys, though, age is your biggest risk factor. You start out with stronger, heavier bones, yet by age 65, your rate of bone loss is similar to ours. Both sexes are fracture-friendly at this age and stage. Equality prevails.

So what can you do to derail this process or at least slow it down? In the face of gloomy statistics for hip and spine fractures in older age, what actions can you take now? Let's list them.

1. EARLY DETECTION: Painless bone-density tests can be performed. These tests can identify bone-thinning before it's a serious problem. Knowledge is power when it comes to your body.

2. EXERCISE: No surprise there. Exercises must be the weight-bearing type. These include anything that puts pressure or resistance on the bone. Walking, running, and biking - all endurance activities - as well as weight-training for improved strength, all qualify. This "pull" on the bone during these activities stimulates bone cell growth, which can slow down and even reverse the process of osteoporosis. A commitment of three to four times a week for thirty to forty minutes is the suggested minimum. Gradual progression and a physician's clearance are always prudent.

3. CALCIUM INTAKE: This bone-building mineral can be ingested daily through food sources or supplements. Dietary calcium found in dairy products, salmon with bones, almonds, and green leafy vegetables is a great way to start. Then, if your daily intake falls short of the recommended 1200 mg minimum (1500 mg for post-menopausal women), you can add a mineral supplement. Check with your doctor to find out which type would be best for you.

4. BONE BURGLARS: Reduce or eliminate the lifestyle habits that are notorious for stealing bone. These include excessive alcohol and caffeine intake, and smoking. Ask yourself which you want more, short-term pleasure from destructive habits or the ability to walk - pain free - in your older age rather than confinement to a wheelchair. Hmm. Let me think ...

5. INFORM YOURSELF: Knowing what's best for your body can be confusing, especially with all of the conflicting information out there. Do your research and start with the no-brainers like exercising regularly and eating calcium-rich foods. Mineral supplementation and prescription drugs are more complicated decisions, so discuss the pros and cons with your doctor.

Bones are not so scary after all. Strong bones are actually a beautiful thing, even if your only image of them is that skeleton from junior high science class. Now, let's grab that glass of milk (yes, you can have a cookie with it) and watch those reruns of the Twilight Zone ...