Bone Density: Why Strong Bones Matter at Every Age

About 60 million Indians are thought to suffer from the lowest bone density (osteopenia which is also known as osteoporosis). Although many believe that the health of bones is only a concern after the age of 50 when you lose the bone you are building-the reality is that bone strength is crucial at any stage of life.

Your bones are the frame for joints, muscles and tendons. They play an important part in balance, posture and mobility. These are live tissues that are continually renewing themselves via the process of bone remodeling.

What is Bone Remodeling?

Bone health is dependent upon two primary cells:

• Osteoblasts build new bones.

• Osteoclasts are the ones who destroy bone.

The balance of this is controlled by the hormones, minerals and other nutrients. In adolescents and children, bone growth is rapid. Babies are able to remodel their entire body within a year. In adults, however, just 10% of the bone is replenished annually, which means that fractures are more difficult to heal.

Hormones Involved in Bone Health

• Parathyroid hormone (PTH) is a hormone that increases blood calcium levels by pulling it out of bones.

• Calcitonin (thyroid hormone) lowers blood calcium levels and slows the breakdown of bone.

• Vitamin D Helps in the absorption of calcium as well as bone development.

• Growth hormone enhances the mineralization of bones and improves protein content.

As we get older, osteoblast activity decreases which means that the loss of bone occurs more rather than being formed.

What Weakens Bones?

• Poor diet: Low protein/calcium, excessive salt or soda, caffeine as well as junk meals.

• Lifestyle practices: Smoking, drinking inactivity, excessive training for women that result in missing menstrual periods.

• Body weight: Being thin or overweight.

• Drugs: Long-term steroid and anti-seizure medications.

• Health issues: Thyroid disorders, diabetes, vitamin D deficiency, Celiac disease.

• Uncontrollable influences: Menopausal changes, age and the family history of osteoporosis.

Signs of Weak Bones

Osteoporosis is often silent. The first sign of warning could be a broken bone from an unintentional fall. Other indications include pain in the bone, a decrease in size, and a curving of the spine (Dowager's hump). A DEXA scanning is considered to be the most reliable method used to determine the density of bone minerals.

How to Support Bone Health

Strong bones are dependent on a healthy, the right nutrition and lifestyle.

1. Consume nutrient-rich food items - Include calcium, protein, vitamin D, vitamin K, omega-3s, and minerals like magnesium for healthy bones. Magnesium is a bone-building mineral that aids in calcium absorption and preserving the structure of bones. If your diet is insufficient, a magnesium supplement could fill in the gaps.

2. Regular exercise - Weight-bearing and resistance exercises such as yoga, walking, jogging or skipping, as well as exercise that builds strength increase bone density. Three hours of daily training during the teenage years could greatly reduce the chance of future problems.

3. Spend 15 minutes in the sun each day for Vitamin D production.

4. Maintain a healthy weight- Beware of being overweight or underweight.

5. Prioritize your sleep - Lack of sleep is linked to less bone density, specifically in women.

Final Thoughts

Bone health isn't just an issue for people who are older, it's established in childhood and sustained throughout your life. With the right diet as well as regular exercise ,routines like a good night's sleep, sun exposure can help prevent fractures later on in the course of your life. The addition of calcium, vitamin D and magnesium for bone health, whether through a diet or a magnesium supplement can make a huge difference.

There's no time to waste. Get started. Every action you take today will help to ensure your bones are protected for the years to come.