Maintaining strong bones is crucial for overall health. Our bones support our bodies, enable movement, protect vital organs, and store essential minerals. Although bones thin and lose density with age naturally, there are steps you can take to care for and enhance their health

NMTBP discusses the importance of bone health and provides tips to improve it

Why bone health matters

Our bones play multiple roles: they provide structure, store calcium, protect organs, and anchor muscles. They are constantly renewed, with old bone broken down and new bone created. In youth, new bone forms faster than old bone breaks down, but after age 30, this process slows, leading to bone weakening. Osteoporosis, a condition causing brittle and fragile bones, is more likely if you haven’t accumulated enough bone mass by age 30 or lose it rapidly afterward. It often goes undiagnosed until a fracture occurs, especially after menopause when lower oestrogen levels accelerate bone loss

Bones play several critical roles in the body:

Support and movement: Bones provide a framework that supports the body and facilitates movement. Muscles attach to bones, allowing us to perform everyday activities

Protection of organs: Bones protect our internal organs. For example, the skull shields the brain, and the ribcage safeguards the heart and lungs

Mineral storage: Bones store essential minerals, such as calcium and phosphorus, which are vital for various bodily functions. These minerals can be released into the bloodstream when needed

Blood cell production: Bone marrow, found in the hollow parts of bones, produces blood cells, which are crucial for carrying oxygen, fighting infections, and clotting blood

 How can bones become damaged?

Several factors increase the risk of bone damage:

• Calcium intake: A low-calcium diet can lead to reduced bone density, premature bone loss, and fractures
• Gender: Women, with smaller and thinner bones, are more prone to osteoporosis, especially after menopause
• Physical activity: Lack of exercise increases osteoporosis risk
• Tobacco use: Smoking impairs calcium absorption, reducing bone density
• Alcohol consumption: Excessive alcohol disrupts calcium balance and decreases bone density
• Body size: Underweight individuals (BMI 19 or lower) have less bone mass, increasing osteoporosis risk
• Race: Caucasians and Asians are at higher risk
• Family history: A family history of osteoporosis or fractures increases your risk
• Hormone levels: Low oestrogen (in women) and testosterone (in men) can cause bone loss. High thyroid hormone levels also reduce bone density
• Eating disorders: Conditions like anorexia or bulimia can lead to lower bone density and strength
• Health conditions and surgeries: Diseases like Crohn’s, celiac, and Cushing’s syndrome, and certain surgeries can affect calcium absorption and bone health
• Medications: Long-term use of steroids like prednisone can reduce bone density

Steps to maintain and improve bone health

Taking proactive steps to care for your bones can impact your overall health and quality of life significantly. Here are some strategies to maintain and improve bone health:

Eat a balanced diet: Make sure your diet includes adequate amounts of calcium, vitamin D, zinc and magnesium. Dairy products, leafy greens, nuts, and fish are excellent sources of calcium. Vitamin D can be obtained from sunlight exposure and foods like fatty fish and fortified dairy products. Shellfish, Nuts and seeds, legumes, grains and yoghurt are all excellent sources of zinc and magnesium

Stay active: Engage in regular weight-bearing exercises, such as walking, running, and strength training. Activities like yoga and tai chi can also improve balance and reduce the risk of falls

Avoid smoking and limit alcohol intake: Quitting smoking and reducing alcohol consumption can enhance bone health and overall well-being

Maintain a healthy weight: Being underweight increases the risk of bone loss and fractures, while being overweight can place excess stress on bones. Aim for a healthy weight through a balanced diet and regular exercise

Consider supplements: If you’re unable to get enough calcium and vitamin D from your diet, supplements may be beneficial. Consult with your GP before starting any new supplements

Monitor bone density: Regular bone density tests can help detect early signs of bone loss and osteoporosis, allowing for timely intervention

Manage underlying health conditions: Conditions like rheumatoid arthritis, celiac disease, and hormonal imbalances can affect bone health. Proper management of these conditions, in consultation with a healthcare provider, is essential

Maintaining bone health is vital at all life stages, but especially as we age. Many steps to strengthen bones also enhance overall health and longevity. For more information on bone health, and to check out your risk for osteoporosis, visit the Royal Osteoporosis Society (ROS) website