In the vast and ever-evolving field of health and well-being, bone health often doesn't get the attention it deserves. Yet, the strength and condition of our skeletal system form the foundation of a healthy, active life.

As we grow older, the risk of weakened bones and osteoporosis increases. Often called 'the silent disease,' osteoporosis usually shows no symptoms until a bone fracture occurs. It's also quite common-according to the International Osteoporosis Foundation, 1 in 3 women over 50 and 1 in 5 men will experience osteoporotic fractures during their lifetime.¹ This highlights the importance of maintaining good bone health from an early age.

The Significance of Bone Health

Bones are not static; they are living tissues that perform many vital functions essential for our well-being.² Some key functions include:

Worldwide, 1 in 3 women over the age of 50 years and 1 in 5 men will experience osteoporotic fractures in their lifetime

1. The Foundation of Form and Function: Like the framework of a building, bones support our body, allowing us to stand, walk, and perform daily activities with ease.
2. The Mineral Storehouse: Bones store important minerals, mainly calcium and phosphorus, which are released into the body as needed.³
3. Blood Formation: Bone marrow produces red and white blood cells, as well as platelets, all critical for immune defense and oxygen transport.⁴
4. Hormone Balance: Bones also release hormones involved in regulating insulin and energy production.⁵

Bones continuously renew themselves, replacing old tissue with new. This process requires adequate nutrients to maintain bone health.

Osteoporosis Risk Factors

Understanding the risk factors for osteoporosis helps in prevention:

1. Age: Bone density decreases and fragility increases with age.⁶
2. Gender: Women, especially during menopause, face higher risk due to decreasing estrogen levels.⁷
3. Genetics: A family history of osteoporosis increases personal risk.⁸
4. Low BMI: Low body mass index is linked to greater osteoporosis risk.⁹
5. Lifestyle Choices: Smoking, excessive alcohol, and inactivity weaken bones.⁹
6. Nutrient Deficiency: Lack of calcium and vitamin D raises risk.⁹
7. Medical Conditions: Diseases like rheumatoid arthritis and celiac disease contribute to bone loss.^10,11
8. Medications: Certain drugs, such as corticosteroids, can cause osteoporosis.¹²

Strengthening Bones and Preventing Osteoporosis

Taking care of your bones and avoiding risk factors can greatly reduce the chance of osteoporosis. Here are key ways to support bone health:¹³

1. Calcium and Vitamin D: A calcium-rich diet is fundamental.¹⁴ Sources include dairy, leafy greens, fish, nuts, seeds, beans, lentils, soy products, and supplements. Vitamin D aids calcium absorption and can be obtained from fatty fish, egg yolks, cheese, beef liver, mushrooms, supplements, and sunlight.¹⁴
2. Improved Diet: Eating a balanced diet rich in protein, magnesium, and potassium supports strong bones.¹⁵
3. Weight-Bearing Exercises: Activities like jogging, brisk walking, and resistance training improve bone density. Aim for at least 150 minutes of moderate aerobic exercise weekly.¹⁶
4. Avoid Smoking and Excessive Alcohol: Quitting smoking and limiting alcohol intake helps maintain bone strength.⁹
5. Regular Medical Check-ups: Early detection through bone density tests and professional advice can prevent fractures and guide treatment.
6. Hormone Replacement Therapy (HRT): For postmenopausal women, HRT can help counteract estrogen loss and protect bones.¹⁷

References

1. Sözen, T., Özışık, L., & Başaran, N. Ç. (2017). An overview and management of osteoporosis. European Journal of Rheumatology, 4(1), 46.
2. Buckwalter, J. A., & Cooper, R. R. (1987). Bone structure and function. Instructional Course Lectures, 36, 27-48.
3. Lovejoy, C. (2019). Digging up ingredient research on bone health. Think. Focus. Citicoline., 10.
4. Taichman, R. S. (2005). Blood and bone: two tissues whose fates are intertwined to create the hematopoietic stem-cell niche. Blood, 105(7), 2631-2639.
5. Wang, J. S., Mazur, C. M., & Wein, M. N. (2021). Sclerostin and osteocalcin: candidate bone-produced hormones. Frontiers in Endocrinology, 12, 584147.
6. Pouresmaeili, F., Kamalidehghan, B., Kamarehei, M., & Goh, Y. M. (2018). A comprehensive overview on osteoporosis and its risk factors. Therapeutics and Clinical Risk Management, 2029-2049.
7. Melton III, L. J., et al. (1992). Perspective how many women have osteoporosis? Journal of Bone and Mineral Research, 7(9), 1005-1010.
8. Urano, T., & Inoue, S. (2014). Genetics of osteoporosis. Biochemical and Biophysical Research Communications, 452(2), 287-293.
9. Guthrie, J. R., Dennerstein, L., & Wark, J. D. (2000). Risk factors for osteoporosis: A review. Medscape Women's Health, 5(4), E1-E1.
10. Zanchetta, M. B., Longobardi, V., & Bai, J. C. (2016). Bone and celiac disease. Current Osteoporosis Reports, 14, 43-48.
11. Kim, S. Y., et al. (2010). Risk of osteoporotic fracture in rheumatoid arthritis. Arthritis Research & Therapy, 12(4), 1-10.
12. Adachi, J. D. (1997). Corticosteroid-induced osteoporosis. American Journal of Medical Sciences, 313(1), 41-49.
13. Khosla, S., & Hofbauer, L. C. (2017). Osteoporosis treatment: recent developments and ongoing challenges. The Lancet Diabetes & Endocrinology, 5(11), 898-907.
14. Dawson-Hughes, B. (2015). Calcium and vitamin D for bone health in adults. Nutrition and Bone Health, 217-230.
15. Cashman, K. D. (2007). Diet, nutrition, and bone health. The Journal of Nutrition, 137(11), 2507S-2512S.
16. Marques, E. A., et al. (2011). Weight-bearing exercise elicits favorable bone density and muscle strength in older women. Calcified Tissue International, 88, 117-129.
17. Gambacciani, M., & Levancini, M. (2014). Hormone replacement therapy and prevention of postmenopausal osteoporosis. Menopause Review, 13(4), 213-220.