With age comes a gradual decline in bone mineral density. Although this is completely normal, studies show that our dietary and lifestyle choices may speed up this natural process. The result is frail bones and an increased risk of fractures in old age. Osteoporosis and osteopenia are the two most common bone disorders affecting both men and women, but women seem to be at a much higher risk. People usually don’t know there is something wrong with their bones until they experience a fracture. Luckily, you can check your bone health through a bone mineral density (BMD) test and start your treatment once your diagnosis is established.
All about Bone Building
Building strong bones is a process that begins in early childhood. Children need sufficient calcium in their diets in order to grow healthy bones. Less than 250 mg of calcium a day is considered too low for children. A great source of calcium is milk and dairy products. In addition to calcium, children and adults should also have a good source of vitamin D in order to build bones. This is because vitamin D is crucial in the metabolism of calcium. Furthermore, vitamins C and K are important for the metabolism of several bone-building enzymes. In addition to proper nutrition, children and adults also need to be active in order to maintain bone health. The effects of exercising on bone strength are now well established as bones need mechanical pressure in order to maintain their physiology.
What Goes Wrong with Bone Health?
With age, bone mineral density tends to decline. This is partially due to vitamin D deficiency observed in older people, partially due to a decline in the levels of physical activity, but mostly due to hormonal factors. Hormones regulate certain processes in bone metabolism and their gradual decline in middle to old age leads changes in bone metabolism as explained in an article on the physiology of bone loss published in the Radiologic Clinics of North America. Women seem to lose more bone mass than men due to a sudden drop in estrogen levels during menopause. During a woman’s reproductive years, estrogen regulates the activity of enzymes that play a role in bone metabolism. In men, a decline in circulating testosterone levels is mostly responsible for the age-related bone loss. But certain medical conditions that affect the hormones such as hypothyroidism can also lead to a bone mass reduction.
How to Make Bones Strong?
If you want to ensure your bones are strong, make sure to check your overall health status. If you are a woman going through menopause, estrogen replacement therapy may help preserve bone health. Also, make sure your diet is rich in several key bone-building nutrients. Spending time outdoors will ensure you get plenty of vitamin D from the sun which is also great for building strong bones. But most importantly, make sure to be physically active as much as possible. Studies show that weight training seems to be especially beneficial for the maintenance of bone mass in middle-aged adults. Another option to keep your bones strong is taking supplements designed for bone health as these were also found to be quite effective when combined with other preventive measures.
Why You Need Bone Building Supplements?
According to a study published in the Journal of the American College of Nutrition, only 30% of the U.S. population met the adequate intake of calcium through diet. Furthermore, vitamin D deficiency is slowly becoming a public health concern and our changing diets and industrialized agriculture has led to inadequate intake of magnesium in developed countries. This is why you need to ensure your body is getting enough nutrients to meet the daily requirements. One way you could do this is through daily supplements. Most bone building supplements today contain calcium, magnesium, vitamin D, vitamin C, and other nutrients proven to support bone health. According to a study published in the Journal of Nutrition, supplement intake was associated with higher prevalence of groups meeting adequate intake of key bone-building nutrients. Furthermore, hormonal changes that happen during mid-life mean that you need to boost your intake of key nutrients in order to preserve bone health. This is especially true for women going through menopause.
Preserving bone strength up until old age can be quite the challenge. The natural decline in sex hormones decreased activity levels, and vitamin D deficiency are some of the factors that cause a loss of bone mass in mid-life and old age. Our diets are also lacking in some of the key nutrients for bone metabolism making matters even worse. While making conscious changes in your lifestyle and dietary choices will help you keep your bones strong as you age, another way is through the intake of bone-building supplements. These supplements ensure your body is getting the right of nutrients for bone metabolism providing they contain quality ingredients at the right dosage.