Healthy bones are the cornerstone of movement, posture, and injury prevention. When bones are strong, they greatly decrease your risk of fracture, which is beneficial for overall healthy aging. As a living tissue, bone can either grow or shrink depending upon the nutritional and hormonal input it receives, along with the day-to-day activity of an individual. In this article, we will explain how bone health evolves throughout the various stages of development, from childhood to adulthood, and provide the reader with specific steps to promote bone health at every stage.
Our emphasis is on taking action: eat the right nutrients; move appropriately; recognize and address risks as they arise.
Build a Foundation of Strength in Childhood and Adolescence
The majority of your maximum bone density is developed before you reach adulthood. It is important to establish a strong foundation of bone density early in life as this will significantly reduce your risk of fractures in later life. Both adequate nutrients and impact activities are required for children and adolescents to build their bone density.
To establish good bone density-building habits:
Participate in regular outside play and in sports involving running or jumping
Eat foods high in calcium (such as dairy products, fortified options, and leafy green vegetables)
Obtain adequate amounts of vitamin D from sun exposure and/or food sources
Limit consumption of soda and other highly processed snacks that replace healthy meals
Get plenty of sleep. Sleep helps to promote the growth and recovery of bones and muscles. A consistent routine is beneficial for developing bones and muscles in conjunction
Maintain Bone Density in Young and Middle Age
Once you have reached adulthood, your goals shift from building bone to maintaining bone density. Many busy adult lifestyles result in less physical activity and poor food choices that can ultimately cause slow weakening of your bones over time.
Key actions that promote bone health:
Engage in regular weight-bearing activity (walking briskly, climbing stairs, dancing) three to four times during the week
Perform strength-training exercises that load major muscle groups
Consume balanced meals that contain sufficient amounts of calcium, vitamin D, and protein
Limit your consumption of cigarettes and limit your consumption of alcoholic beverages
Many small decisions can contribute to a big picture. Engaging in regular resistance training will allow your bones to adapt to and become responsive to healthy stresses by continuing to be strong and dense.
Protect Your Bone Health During Pregnancy, Postpartum, and Menopause
Hormonal fluctuations can influence how the body utilizes calcium and how rapidly bone is lost. Nutrient requirements increase during pregnancy and lactation. Menopause can accelerate bone loss due to decreased levels of estrogen.
Additional supportive actions include:
Increasing your calcium and vitamin D needs through your diet and through supplementation, if necessary and as directed by your clinician
Strengthening through safe and progressive forms of strength training
Developing your balance and core strength to decrease your risk of falling
Discussing your bone health with your clinician when you experience one or more of the following: family history of osteoporosis; previous fractures; low body weight; or long-term use of steroids
Reduce Your Risk of Fractures in Older Age
Older adults face increased risk of fractures due to both weakened bones and greater risk of falling. Combining clinical guidance with proactive, everyday prevention is the most effective strategy.
Protective actions to reduce your risk of fractures include:
Strengthening your bones through adapted forms of strength training that take into consideration the limitations of your joints and mobility
Practicing your balance (walking heel-to-toe, standing on one leg while supported)
Eating a sufficient amount of protein with each meal to support the maintenance of your muscles and bones
Making home modifications that improve your safety (better lighting and removal of tripping hazards)
Having your bone density tested when clinically indicated
Using medication, as prescribed by your clinician, if you have low bone density or if you have previously had a fracture
Conclusion
Protecting the strength of your bones is a lifetime journey with defined milestones. The early years lay the groundwork; adulthood maintains it; and later life prevents the rapid decline of bone health and reduces the risk of falls. The best way to achieve this is by incorporating the following into your lifestyle: weight-bearing movement; strength training; and consistent consumption of calcium, vitamin D, and protein. Scheduling regular check-ups with your clinician will enable you to identify potential risks before you sustain a fracture. Since bone health is directly influenced by the daily actions of an individual, prevention is both achievable, quantifiable, and deserving of attention as critical care at all ages.