Healthy Bones
Our bones play a major role in our bodies. They provide structure, protect our organs, anchor our muscles, and store calcium. While building strong bones during childhood and adolescent is important, steps should be taken in
adulthood to keep bones strong and healthy.
Our bones are consistently changing by breaking down old bone and making
new bone. When we are young, new bone is made faster than old bone is
broken down, so our bone mass increases leading to growth. Most people will reach their peak bone mass around age 30. After age 30, bone remodeling (breaking down and rebuilding) continues, but we lose at a faster rate than we grow.
By the time you reach 30, the amount of bone mass that you have acquired
determines how likely you are to develop osteoporosis, a condition that causes bones to become weak and brittle.
What affects bone health?
• The amount of calcium in your diet – A diet that is low in calcium contributes to diminished bone density, early bone loss, and a higher risk of fractures.
• Physical activity – Physical inactivity leads to a higher risk of developing osteoporosis
• Tobacco and alcohol use – Research suggests that tobacco use can contribute to weak bones. Women who consume more than one alcoholic drink per day and men who consume more than two alcoholic drinks per day may also have an increased risk of osteoporosis.
• Sex – Women have less bone tissue than men which puts them at a greater risk for osteoporosis.
• Size – Extremely thin (with a body mass index of 19 or less) people or those with a small frame may be at a higher risk because there is less bone mass to draw from as you age.
• Age – As you age, bones become weaker and thinner.
• Race and family history – People of white or Asian descent are at the highest risk for osteoporosis. Having a parent or sibling who has osteoporosis can also put you at a higher risk, especially if you have a family history of fractures.
• Hormone levels – Too much thyroid hormone can cause bone loss. In women, bone loss increases dramatically during menopause due to dropping estrogen levels. In men, low testosterone levels can cause a loss of bone mass.
• Eating disorders and other conditions – Severely restricting food intake and being underweight can lead to bone loss in both men and women. Weight-loss surgery and conditions like celiac disease can affect the body’s ability to absorb calcium.
• Certain medications – Long-term corticosteroids, such as prednisone, is damaging to bone. Other medications that might increase your risk of osteoporosis include aromatase inhibitors (for breast cancer), selective serotonin reuptake inhibitors, methotrexate, some anti-seizure medications, and proton pump inhibitors.
How do I keep my bones strong?
Even if you think you may be at risk for osteoporosis, there are a variety of things that you can do to keep your bones strong and healthy. By combining nutrition and lifestyle habits, you can build strong bones and maintain them.
Get your critical nutrients for your bones
Calcium and vitamin D are vital for bone health. Calcium is the building
block of bone while vitamin D helps the body absorb and use calcium. The Institute of Medicine recommends 1000 mg of calcium daily for most adults. Men over the age of 70 and women after menopause need 1200 mg of calcium per day. Three servings of dairy products each day should provide enough calcium for you. If you feel you are not getting enough
calcium in your diet, talk to your doctor or pharmacist about adding in a calcium supplement.
Vitamin D is made in our skin when it is exposed to sunlight. Unfortunately,
as we age, our bodies become less efficient at producing vitamin D. Few foods contain vitamin D unless they have been fortified with it. For bone health, most adults need 600 IU of vitamin D per day. Adults over the age of 70 need 800 IU per day.
Other important nutrients
Calcium and vitamin D aren’t the only important nutrients to focus on for yVitamin B12, magnesium, and vitamin C are also important to bone health.
Choose a diet of whole foods
As we age, our caloric requirements generally decrease, so it is important to make the most out of the calories you are consuming. By filling up your plate with whole foods, then you can get the nutrients that your body needs. Nuts, beans, whole grains, fruits, and vegetables are naturally rich in nutrients that are essential for bone health. To achieve a lifestyle of whole foods, you can avoid highly processed foods, choose whole grains, and eat a variety of different foods.
Exercise
Weight-bearing exercises promote the formation of new bone. Studies in older men and women have found that weight-bearing exercise showed increases in bone mineral density, bone strength, and bone size. These exercises do not have to involve hand weights. You can use your own body
weight. Strength training will not only build muscle mass but may
also help prevent bone loss.
When starting to add in exercises, start slowly and develop a routine that
works your entire body. If you try to jump in too fast, then you may injure yourself. For strength training start with little to no weight and slowly add in heavier weights. Be sure to stick with it. It will take some time to get used to but can lead to more stamina and a stronger body.
Consume enough protein
Bone is made up of roughly 50% protein, so they need protein to stay
strong. Research has found that low protein intake decreases calcium absorption and may affect rates of bone formation and breakdown. Studies have found that postmenopausal women with higher protein intake had a lower risk of forearm fractures and significantly higher bone density in the
hip, spine, and total body.
Bones are such an important part of our bodies. Keeping them strong and healthy is essential to aging more gracefully. If you are unsure of how to get started, speak with your doctor.
Sources:
https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/bone-health/art-20045060
https://www.webmd.com/healthy-aging/features/bone-strength#1
https://www.healthline.com/nutrition/build-healthy-bones