Opt Ortho contains affiliate links. OrthoLoneStar may receive a commission if you make a purchase after clicking on one of these links.

Medical research has proven that building and maintaining healthy bones contributes to a person’s overall good health as they age. However, consciously caring for bones isn’t always emphasized as much as other health goals, such as heart health. This article will discuss the importance of bone health and how relatively easy steps can make a difference in well-being, staying stronger and hopefully avoiding degenerative bone related conditions.

Building bone

Throughout our lives, bones are continually being made, breaking down, and growing again. There are specific phases in our life in which these cycles are very important to bone development and density. As the skeleton is being formed, it is meant to support our structure and internal systems throughout our life. As such, peak bone mass is believed to occur in most people during their late 20s to about 30 years of age. After 30, it doesn’t mean that bones stop forming, instead, it means that the cycle of bone growth and breaking down changes. Essentially, the loss of bone mass (density) begins to increase, outpacing new bone growth.

What is bone density?

The term bone density, or bone mass, is used to describe the amount of minerals present in a sampling of bone. This volume is measured using a bone density scan, or DEXA, an abbreviation for Dual-Energy X-ray Absorptiometry. This non-invasive, simple test measures mineral levels such as phosphorus and calcium. This test is important because a denser concentration of minerals ensures stronger bones. Lower mineral density indicates that the bones are fragile and more likely to be brittle or break.

Exercise

There are many ways to help support bone health including exercise. Just like muscles, bones also need exercise to stay strong and healthy, especially as people age. Experts recommend two specific types of exercise for bone health: weight-bearing and strengthening. Weight-bearing exercises are any that put weight on your legs and feet. This added weight essentially makes your bones work against gravity. Ideal exercises include walking, climbing stairs, running, jogging and athletic sports such as tennis or pickleball.  However, depending on age and strength, weight-bearing exercises may have to be modified to the person’s ability. Strengthening exercises include the use of free weights, weight training, resistance bands, push-ups and the like. These types of exercises put weight and resistance against the bones which help keep them strong.

Ideally, it is during the teenage years, into young adulthood, that reaching maximum bone density and strength is most important. A lot of this can be accomplished by weight-bearing exercise and other low to high impact activities. However, by the mid-20s, exercise alone will not quickly increase bone mass as it once did. At this point, other factors should be incorporated to support bone health.

Nutrition

Good nutrition helps the body on many levels. Help support the bones by getting consistent amounts of calcium and protein in your diet. Low calcium levels are known to contribute to decreased bone density. Protein is important for healthy bones and makes up approximately 50% of bones. Protein also helps with calcium absorption. Calcium and protein can be found in many good food choices that can be easily incorporated into a daily diet.

Vitamins

There are several vitamins and minerals that are essential for supporting good bone health. Among these include Vitamin D, Magnesium, Zinc, Vitamin C and Vitamin K. As examples, Vitamin C stimulates the production of bone-forming cells. Vitamin D helps absorb calcium while Magnesium works to convert Vitamin D into a form needed to absorb calcium. Zinc is an important mineral that promotes bone building while preventing excessive bone breakdown. These vitamins and minerals can be found in a variety of foods, as well as supplements.

Weight

Maintaining a healthy weight is important on many levels. On the other hand, having an unnaturally low body weight can negatively affect bone health. In fact, people who lose large amounts of weight, or maintain a very low weight, can lose bone mass which puts them at a higher risk for bone related health problems, breaks or fractures. Also, being chronically underweight can increase a person’s risk of developing Osteopenia and Osteoporosis. Likewise, people who undergo surgery to lower their weight may also be at risk as their bodies may not absorb calcium properly.

Bone loss risks

There are several factors that can affect bone health including family history. Osteopenia is diagnosed when a person experiences the loss of bone density. This condition can cause bones to become weak and subject to breaks and fractures. It can also progress into Osteoporosis, a degenerative condition that can cause bones to be weak and brittle. People who have a family history of Osteoporosis are at a higher risk of developing this condition.

Other factors include:

• Tobacco and alcohol use contributes to weaker bones and a risk of Osteoporosis.
• Gender makes a difference. Women experience more bone health concerns as they have less bone tissue than men, and also experience the reduction of important hormones following menopause.
• Age affects bone density and strength.
• Some medications, used over long periods of time, can affect bone health.

Throughout our lifetimes, the choices we make have a strong bearing on bone and overall health. Working on bone health should be a priority at all ages and can be carried out individually and with the help of trained health care providers when needed.