The Secret to Strong Bones

Bone is a living tissue and is constantly changing; old bone fragments are removed and replaced with new bone. The skeleton can be thought of as a bank account into which bone tissue can be “deposited” and “withdrawn.”

During childhood and adolescence, more bone is deposited than is removed, so bones grow in size and density. The amount of bone tissue in a skeleton is called bone mass. Up to 90% of our peak bone mass is produced by age 18 for girls and by age 20 for boys.

Bone mass peaks in the late 20s, but the level of bone mass reached varies from person to person. Bone mass in both men and women begins to decrease around age 35. For women, a period of rapid bone loss occurs 10 or more years after menopause. This is because after menopause, estrogen levels, which protect bones, decrease. This decrease continues in the years after menopause. In men, bone strength continues to decrease as they age.

The higher the peak bone mass in adulthood, the slower the loss of bone mass in adulthood, the better. This is partly determined by genetics, but diet and lifestyle can also play an important role.

Key facts about bone health

Half of women and 20% of men over the age of 50 will experience a bone fracture, mainly due to low bone strength. Many risk factors can lead to bone loss and osteoporosis. Some of these things can’t be changed, but there are many things you can do to help keep your bones healthy. Exercise, maintaining a healthy weight, and a healthy, balanced diet rich in vitamin D and calcium can help keep your bones healthy.

What is osteoporosis?

Osteoporosis is a disease in which bones lose strength and break more easily. Although osteoporosis-related fractures can occur anywhere in the body, they are most common in the wrists, hips, and spine.

According to the Department of Health’s Office of Community Nutrition Improvement, many risk factors can contribute to bone loss and osteoporosis. Genetics Osteoporosis tends to run in families, so if a family member has osteoporosis, you’re more likely to develop it, too. Gender also plays a role in osteoporosis. Women are at greater risk.

Age is another factor that affects osteoporosis, so older people are at greater risk. Ethnicity and race also play a role in osteoporosis. White and Asian women have the highest risk of osteoporosis, while black and Hispanic women have the lowest risk.

Some factors are also modifiable, and there are many steps you can take to help maintain your body’s health.

Exercise and physical activity help maintain healthy bones throughout life. Maintaining a healthy weight is one of the other factors in bone preservation; being underweight may increase the risk of osteoporosis. For example, osteoporosis is more common in people with anorexia nervosa. A healthy diet with adequate calcium and vitamin D throughout life is important for bone health.

Additionally, avoiding smoking and drinking alcohol can help maintain bone health.