Bones aren’t a fixed structure that never changes, as many believe. They are living tissues that constantly renew themselves through a process called remodeling, in which old bones are resorbed and new bones formed. But as one ages, the resorption of bones gradually exceeds their formation, making them less dense and leading to weakness, a condition referred to as osteoporosis.
These changes, however, cannot be avoided, but through proper nutrition and exercise, one can greatly help to maintain strong bones, slow down the effects of aging, and prevent osteoporosis from occurring.
How does osteoporosis develop silently?
Osteoporosis is a health condition that makes the bones weak, porous, and more likely to break easily, especially after a slight injury.
Bones develop quickly in children and young adults, and this development is faster than the rate of destruction. As a result, the mass of the bones increases gradually. At the age of 30, people usually develop the maximum amount of bone mass.
After the age of 30, the rate of bone destruction becomes greater than its development. This difference makes the bones weak and more likely to break easily. Osteoporosis is also known as the silent disease, as bone mass decreases without clear symptoms, until a sudden fracture of a bone occurs.
The risk of osteoporosis depends on the following two factors:
- The amount of bone mass developed until the age of 30 is known as peak bone mass.
- The rate of destruction of the bone mass after the age of 30.
Are you at risk for osteoporosis?
Osteoporosis risk factors include:
- Age: This is the strongest risk factor.
- Family history of osteoporosis.
- Low levels of estrogen or testosterone.
- Female sex, especially after menopause.
- Early menopause.
- Lack of physical activity.
- Low body weight (less than 58 kg).
- White or Asian race.
- Smoking or excessive drinking.
- History of fractures after age 40 from minor injury.
Certain diseases also increase the risk for osteoporosis:
- Endocrine diseases.
- Rheumatoid arthritis.
- Cancer.
- Anorexia nervosa.
- HIV.
- Diseases that impair nutrient absorption.
Long-term use of certain medications, such as antidepressants, proton pump inhibitors, and some cancer treatments, may also increase bone loss.
Does low bone density always indicate osteoporosis?
The density of the bones decreases with age, and this is more common in women after they reach menopause, as the estrogen level decreases. In addition, the height of a person decreases due to compression of the spine.
Osteoporosis is a major reduction in the density of the bones, which increases the chances of fractures even after a small accident.
Nutrition is your first line of defense
Nutrition has a crucial role in maintaining bone density and the prevention of osteoporosis. They contain bone-supporting nutrients like calcium, protein, and vitamin D.
Calcium
Calcium is stored in the bones, and if the body does not receive enough amount of calcium through the diet, it begins drawing calcium from the bones to maintain vital functions, and gradually weakens them.
Recommended Daily Intake of calcium:
- For adults between 19 and 50 years: 1000 mg.
- For women over 51 years: 1200 mg.
- For men over 71 years: 1200 mg.
Sources of Calcium:
- Low-fat dairy products.
- Sardines and salmon with bones.
- Dark leafy greens such as cabbage, kale and broccoli.
- Tofu and other soy products.
- Fortified milk, juices, and cereals.
Avoid antacids containing aluminium, which can interfere with calcium absorption.
In some cases, supplements under medical supervision may be necessary, such as for lactose intolerance, strict vegan diets, or after bariatric surgery.
Protein
Protein supports bones and minimizes the chances of fractures. Protein deficiency can lead to weakness and increased chances of falls.
Sources of protein:
- Fish.
- Eggs.
- Legumes.
- Soy products.
- Lean meats and poultry.
- Nuts, seeds, and whole grains.
Vitamin D
It is essential for calcium absorption.
Recommended daily intake:
- Ages 19 to 70: 600 IU.
- Ages 71 and older: 800 IU.
Sources of vitamin D:
- Fatty fish, such as mackerel and salmon.
- Egg yolks.
- Cheese.
- Fortified foods.
- Moderate sun exposure.
The body produces 70 to 80% of vitamin D requirements from sun exposure. This varies according to location and lifestyle. Avoid excessive exposure to the sun that can lead to skin cancer.
Daily activities to improve bone density
Bones become stronger and denser when exposed to pressure and movement, similar to muscles, which get stronger with exercise. Weight-bearing and resistance exercises stimulate new bone formation.
Weight-bearing exercises
It includes activities bearing your weight against gravity, such as:
- Fast walking.
- Running.
- Dancing.
- Climbing stairs.
- Hiking.
- Tennis.
- Soccer.
- Yoga.
- Stair and Elliptical machines.
- Water aerobics.
Resistance exercises
These exercises can enhance bone density and flexibility, thus lowering the chances of falling (which is the main reason for hip fractures). They include:
- Weight lifting.
- Resistance bands.
- Resistance machines.
- Body weight exercises, such as push-ups and squats.
- Carrying groceries.
- Ankle and wrist weights.
Daily habits to protect your bones
- Maintain a healthy weight
Osteoporosis risk increases if you are either underweight or overweight. The ideal body mass index should lie between 23.0 and 24.9 kg/m².
- Limit alcohol consumption
Too much alcohol may interfere with calcium levels, vitamin D synthesis, and increase the risk of falling.
- Stop Smoking
Smoking reduces your bone density and may interfere with estrogen levels.
- Limit soda drinks
Phosphoric acid in soda drinks may interfere with calcium absorption.
- Watch out for the Female Athlete Triad
Female athletes who adhere to rigorous training and a strict diet may risk osteoporosis.
When to get a bone density test?
Bone density tests use low-level X-rays to measure your bones’ strength. This helps in the early detection of osteoporosis and prevents major fractures.
A bone density test is advised in these conditions:
- A woman over 65 years old.
- Woman with risk factors.
- Men over 70 years old.
- A history of previous fractures.
- Medical conditions or taking medications that affect the bone.
How to build strong bones for life?
Building strong bones starts at an early age. When enough calcium and vitamin D are obtained during development, the risk is decreased. The doctor may recommend medication to increase your bone mass in high-risk cases.
Finally
A complete plan that includes adequate intake of calcium, vitamin D, protein, regular exercise, a healthy weight, and screening for risk factors is the key to preventing osteoporosis.
As regular monitoring is important, use the iDoc devices to evaluate your vital signs and monitor your health in the app, to stay informed about your health and take appropriate action when needed.