It’s time to give those bones some TLC

The old song explaining that the knee bone is connected to the ankle bone reminds us that our bodies are a functional sum of single parts. What is not mentioned in this little ditty is the mind-body connection.

Relaxation techniques such as meditation can be a stress reliever, as well as ease symptoms of anxiety and depression

“It’s very interesting,” said Robin Long, assistant director of Caring Connections. “Studies published in the New England Journal of Medicine and the Proceedings of the National Academy of Sciences link depression with low bone mass, which can increase a person’s risk for an osteoporosis-related fracture. One in particular found the bone density of people with depression to be as much as 15 percent lower than that of people without depression.”

Amy Burgoyne, who has practiced and taught meditation for the past 10 years, will be the featured speaker at the Caring Connections Bone Health Information and Discussion Group at 10 a.m. Thursday, March 20, at the Bangor Y, Second St. She will discuss the positive effects of meditation.

As always, there is no charge to attend the group, and anyone concerned about bone health is encouraged to come. A calcium-rich snack will be provided.

Consuming foods that are rich in calcium helps prevent osteoporosis, the disease that leaves bones thin, weak and more likely to fracture.

Talk to your health care provider first, but beefing up your daily quota of calcium to 1200 milligrams daily can be beneficial for adults past age 50.

“The problem is not so much the osteoporosis, but the injury that could result if the person falls,” said Long. “Spontaneous fractures can happen. Osteoporosis can become so severe that picking up a bag of groceries can break a wrist.”

Bone loss usually begins at around age 30 unless preventative steps are taken. When menopause enters the picture, and estrogen production is reduced, bone loss accelerates, increasing a woman’s risk for osteoporosis, said Long.

Talk to your doctor if you have any of the following risk factors for osteoporosis:

. Low body weight – less than 127 pounds.

. Post-menopause.

. Use of medications such as cortico-steroids and anti-convulsants. This also applies to men, who also can be at risk.

. Recurrent falls.

. Low physical activity.

. Life-long low calcium intake.

. History of fracture in a close relative.

This is but a sampling of risk factors. Smoking is toxic to bones, and taking extra calcium cannot repair the damage. Excessive use of alcohol – more than two drinks a day – is also harmful to bone health.

Now for the good news. There are some simple things you can do actively to help yourself and save your bones.

First, see your doctor and, if necessary, have a bone density test to reveal your bone status. Then ask about doing weight-bearing exercises, such as walking and working with light weights.

“We are often very concerned with high blood pressure, diabetes and other conditions, but osteoporosis is serious as well,” said Long.

And take a look at your surroundings. Clutter can precipitate a fall, and reaching or twisting for something on a high shelf can cause a fracture if bones are weak, she added.

“The bone health group gives people an opportunity to hear about available services and information that they might not get otherwise,” said Long. “The group is a good way to meet people who have the same condition or are concerned about it. And I think there are women walking around with osteoporosis without realizing it, because you don’t feel it happening.”

For information or if you would like to attend, call Robin Long at 941-2808. She also will mail information to anyone who requests it.

Carol Higgins Taylor is director of communications at Eastern Area Agency on Aging. E-mail Higgins Taylor at chtaylor@eaaa.org. For information on EAAA, call 941-2865, toll-free 1-800-432-7812, e-mail info@eaaa.org or log on EAAA.org. TTY 992-0150.