Understanding Bone Health As We Age

As we age, we start to notice different changes in our parent’s bodies and then in our bodies. While we pay attention to our vision, teeth, skin, and sexual health, we tend to forget about our bones. We believe that this happens because we can’t really see our bones, with the exception of our teeth, which are taken care of by dentists. Understanding and monitoring our bone health is necessary to maintain health and well-being throughout the years. This blog will highlight bone health, discuss possible problems, and recommend ways to make your bones strong and healthy.
Why do we need to understand bone health?
Our bones provide support, structure, and protection for our organs. One interesting fact about our bones is that they store critical minerals vital to other organs. Understanding bone health is crucial to maintaining movement, independence, and overall quality of life. Here is what happens to our bones as we get older:
1. Bone Density: We reach our best bone mass at 25 years of age. This is when we are able to create new bone faster than what we lose. Unfortunately, our bones lose density and become fragile and weaker as we age. Bones being less dense means they weigh less and might be a sign of osteoporosis; this makes adults more susceptible to fractures (e.g., hip fractures) and other injuries. After menopause, many women tend to have less bone density due to decreased estrogen production.
2. Calcium and Vitamin D: As you might know, this hormone and nutrient (vitamin D) and mineral (calcium) are essential for strong bones, but as we age, our bodies may not be able to absorb these nutrients as well as they used to.
3. Medical Conditions: Certain medical conditions are more prevalent as we age, such as osteoporosis and arthritis. Both are degenerative conditions that highly impact mobility.
What can you do to prevent bone health problems?
• Get medical check-ups: Attending yearly adult well exams is important for overall health. Your primary care provider can schedule or refer you for a regular bone density test. This test will help monitor your bone health and catch any issues early as possible. Remember to alert your provider of any condition(s) that may affect bone health and work collaboratively to monitor your bone health.
• Eat for healthy bones: Your diet is your body’s primary source of calcium and vitamin D. If your body needs more calcium than what is available in your bones and from your diet, your bones will become fragile. A nutritious diet and supplements may be necessary to keep your bones at optimal levels.
• Exercise and movement: Keeping active is necessary to maintain strong bones as we age. Physical activities (walking, jogging, resistance training, etc.) can help maintain lean muscle mass and prevent body fat, which helps conserve bone density and reduce the risk of fractures.
• Lifestyle impact: Smoking and excessive intake of alcohol tend to increase the risk of bone loss and fractures. Smoking tends to eliminate the number of bone cells and reduces oxygen via blood to repair bone fractures. Alcohol prevents new bone formation that is needed to replace bone loss. Aim to reduce smoking and alcohol intake to protect bone health.
• Genetics: the more you learn about your family’s health history, the more you have to prevent problems. Some families have denser and stronger bones than others.
What should you eat to increase Calcium and Vitamin D?
As we mentioned, your diet severely impacts your ability to get the much-needed calcium (mineral) and create vitamin D (hormone) in your bones.
Calcium and Vitamin D Rich Proteins
• Salmon
• Eggs
• Sardines
• Tuna
• Beef liver
• Rainbow trout
Calcium and Vitamin D Rich Fats
• Milk
• Cheese
• Yogurt
• Almond Butter
• Almonds
• Chia seeds
Calcium Rich Vegetables
• Broccoli
• Cabbage
• Collard greens
Calcium Rich Carbs
• Legumes (beans)
• Dark Chocolate
• Whole-grain pasta
• Brown pasta
Vitamin D
Our bodies create vitamin D to absorb calcium from our diets and other elements in our environment. Vitamin D is found in:
• The sun
• Our diets
• Supplements
Vitamin D Vegetables and Fruit
• Mushrooms (raw)
• Strawberries
• Oranges
What prevents the absorption of vitamin D?
• Sunscreen
• No skin exposure to the sun
• Spending more time inside than outdoors
• Country (some countries receive less sunlight)
In conclusion, a healthy diet and lifestyle are necessary for optimal bone health. Vitamins and supplements can fill any nutritional gaps and help us maintain our overall health and mobility as we age. By taking proactive steps to maintain good bone health, we can reduce the risk of fractures and other bone-related injuries during our later years.