Your bones – all 206 of them – are living, growing tissues that form a head-to-toe supportive framework for your body. They also protect vital organs, anchor your muscles, and store calcium. Given their important role in your body, it is critical that you understand how to promote and preserve bone health throughout your life.
Your Bone “Bank Account”
Bones begin to develop before birth, but the formation process is not complete until about 20 to 30 years of age. Even then, bone is constantly renewed through a process called remodeling, during which new bone tissue is laid down to replace the old.
In children and teens, new bone is formed faster than old bone is removed, and over time, the bone gradually gets larger, heavier, and more dense. Most people achieve peak bone mass by the time they turn 30, after which they lose slightly more bone mass than they gain through remodeling.
At some point in your adult life, your primary care provider (PCP) may order a test called a dual-energy x-ray absorptiometry, or DEXA scan, to measure your bone density. The DEXA scan can help predict your risk for fractures and detect evidence of osteoporosis. The likelihood of developing osteoporosis – a condition in which bones become weak and brittle and prone to fracturing – depends on how much bone mass you are able to “bank” by age 30, as well as how rapidly you lose bone mass after that time.
Factors Affecting Bone Health
Several factors can impact your bone health, some that you can control and some that are beyond your control. Among these factors are:
Strategies for Promoting Bone Health
Throughout your life, your bones need the right nutrients and care to remain healthy and strong. Indeed, the foundation for bone health begins early in life – even as early as the fetal stage when the optimal nutritional status of the mother can facilitate the normal development of an infant’s skeletal system.
Three key factors will help build and preserve maximum bone mass and avoid the pain, disability, and loss of independence that are associated with bone loss and osteoporosis:
In addition, following these guidelines will assist with maintaining or strengthening your bones:
Adequate calcium intake. Calcium is an essential building block for healthy bones, which store 99 percent of the calcium in your body. The amount required varies at different stages of life, with the highest demand occurring during adolescence. According to the National Institutes of Health (NIH) Office of Dietary Supplements, the recommended dietary allowances (RDA) for calcium at different ages are as follows:
|Table 1: Recommended Dietary Allowances for Calcium|
|0–6 months*||200 mg||200 mg|
|7–12 months*||260 mg||260 mg|
|1–3 years||700 mg||700 mg|
|4–8 years||1,000 mg||1,000 mg|
|9–13 years||1,300 mg||1,300 mg|
|14–18 years||1,300 mg||1,300 mg||1,300 mg||1,300 mg|
|19–50 years||1,000 mg||1,000 mg||1,000 mg||1,000 mg|
|51–70 years||1,000 mg||1,200 mg|
|71+ years||1,200 mg||1,200 mg|
* Adequate Intake (AI)
Calcium-rich foods include dairy products, nuts, leafy vegetables like spinach and kale, broccoli, tofu, and salmon.
Adequate vitamin D intake. Your body needs a sufficient supply of vitamin D to absorb calcium. Sunlight is a natural source of the vitamin, but supplements and dietary sources may be needed if your exposure to sun is limited. Foods that contain high levels of vitamin D include salmon, tuna, canned sardines, egg yolk, and fortified milk. Most experts recommend a daily intake of 600 IU up to 70 years of age, and no more than 4,000 IU per day for adults. Men and women older than 70 should increase their intake to 800 IU.
Protein intake. Protein is a source of essential amino acids, and is crucial for achieving optimal health. It is an especially important component of the diet in children and adolescents, as low protein levels can contribute to decreased bone mass and diminished skeletal growth. In seniors, a lack of protein can result in decreased muscle mass and strength, which can increase the risk of falls. Good sources of protein include dairy products, poultry, lean meat, fish, nuts, lentils, and beans.
Exercise and healthy choices. Exercise and a healthy diet are essential for good health at any age, and these factors are particularly important in boosting bone mass. The avoidance of negative lifestyle patterns, such as smoking and excess alcohol intake, also contributes to optimal bone health, as does maintaining a healthy weight.
Medications. As mentioned earlier, certain medications can have a negative effect on bone health. However, there are also medications that can be effective in reducing the risk of fracture in people with, or at high risk for, osteoporosis. Your doctor can perform a clinical assessment to determine if you are a candidate for such treatment.
Whatever your age, taking steps now to maximize your bone health can increase your chances of enjoying a life of mobility, independence, and pain-free movement.