Why Bone Health Matters

Having healthy, strong bones is crucial for maintaining a strong, active, and independent lifestyle as we age. Our bones support our body structure, protect vital organs, and store essential minerals such as calcium. However, over time, bones can weaken, leading to conditions like osteoporosis, which increases the risk of fractures and long-term disability. With proper care and attention to bone health, we can prevent bone degradation and preserve our mobility and well-being.

Bone density naturally peaks around the age of 30. After this point, bones gradually lose density, especially in women post-menopause due to decreased oestrogen levels. This decline can lead to porous and fragile bones, raising the likelihood of fractures, especially in the hip, spine, and wrist. By paying attention to bone health early, we can slow down the loss of bone mass, ensuring a better quality of life as we age.
 

Several factors can contribute to bone degradation, including:

Age: Bone density decreases as we age.

Gender: Women, particularly after menopause, are at a higher risk due to hormonal changes.

Diet: A lack of calcium and vitamin D affects bone strength.

Physical Activity: A sedentary lifestyle leads to weaker bones.

Medical Conditions: Some health issues and medications can accelerate bone loss.
 

Here are some essential steps to maintain and strengthen bone health:

Get enough calcium
Calcium is the primary mineral needed for strong bones. Adults should aim for around 1000-1300 mg of calcium daily, depending on age and gender. Include calcium-rich foods in your diet, such as dairy products (milk, cheese, yoghurt), leafy green vegetables (spinach, kale), and fortified products like plant-based milk or orange juice. If you’re unable to meet your calcium needs through diet alone, consider supplements, but consult a healthcare provider first.

Increase vitamin D intake
Vitamin D is crucial for calcium absorption. It can be obtained from exposure to sunlight, certain foods such as fatty fish, fortified dairy products, and egg yolks, or supplements.

Engage in weight-bearing exercises
Regular physical activity is essential for maintaining bone strength. Weight-bearing exercises, such as walking, jogging, dancing, and resistance training, help stimulate bone growth. Strength training using weights or resistance bands strengthens muscles and bones, especially in the spine and hips, reducing the risk of fractures.

Avoid smoking and limit alcohol
Smoking reduces bone mass and increases the risk of fractures. Similarly, excessive alcohol consumption interferes with the body’s ability to absorb calcium and other nutrients necessary for bone health. Limiting alcohol and quitting smoking can significantly improve bone strength.

Maintain a healthy weight
Both underweight and overweight individuals are at increased risk of bone problems. Being underweight may lead to less bone mass, while being overweight can put added stress on the bones, particularly the hips and knees. Maintaining a balanced weight is vital for bone health.

Balance hormones
For women, particularly post-menopausal, maintaining hormone balance is important for bone health. Hormone replacement therapy (HRT) may be an option to prevent rapid bone loss due to oestrogen deficiency. For men, testosterone levels also affect bone mass, and low levels may require medical attention.

Limit caffeine and salt intake
Excessive caffeine and salt can cause the body to lose calcium. While moderate consumption of coffee or tea is not harmful, excessive caffeine intake should be avoided. Reducing processed foods high in salt also helps maintain calcium levels.

Monitor medications
Certain medications, such as steroids and some cancer treatments, can lead to bone loss over time. If you take these medications, consult your doctor to monitor your bone health and discuss ways to counteract potential bone degradation.

Regular Bone Health Assessments
For those at risk, bone density tests can help assess the strength of your bones. This is especially important for post-menopausal women, men over 50, and anyone with risk factors for osteoporosis. Regular assessments enable early intervention and the use of medications or lifestyle changes to slow or prevent further bone loss.

Maintaining bone health is essential for overall well-being and longevity. By incorporating a balanced diet rich in calcium and vitamin D, staying active, avoiding harmful habits, and monitoring bone health, individuals can significantly reduce the risk of osteoporosis and fractures.