How Strong are Your Bones?

Jan 23, 2012
Vangeepuram Satakopan

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To prevent bone deterioration later in life, it is essential to build strong bones before the age of thirty.

Bones are strongly built and are integral part of our body. They play a vital supportive role. However, people seldom think about bones. All the fuss is about muscle and fat. People come to realize the worth of bones only when they become old. They also realize that they have bones when they acquire fractures. The ability of a facture to be healed completely indicates the special healing properties of the bones.

Ageing Promotes Bone Dissolution

Bones look solid and feel solid. We assume that once fully grown, the bones are permanent structures. They are not. In fact, like many other tissues in the body, the bone undergoes continuous turnover. This is called bone remodeling and is achieved with two types of cells-osteoblasts (bone forming cells) and osteoclasts (bone dissolving cells). Actually, the osteoblasts are responsible for the healing of fractures as they promote new bone formation. As we age, the osteoclastic activity increases while osteoblastic activity decreases.

Build Strong Bones before Thirty

As we age, our earning capacity decreases, our earning capacity decreases because of the inability to go out and work. Hence, it is necessary to save for the rainy day. The same principle applies to the bones as well. As we age, the osteoclastic activity tends to predominate over osteoblastic activity. Hence, it is important to build strong bones before the age of thirty. Any activity which strengthens the muscles would also build strong bones by depositing more minerals in the bone.

Osteoporosis is Inevitable

Women are highly susceptible to increased osteoclastic activity as they age. This process is known as osteoporosis. The onset of menopause is due to the drop in the levels of the female sex hormone estrogen, indicating that this hormone may play a bone protecting role. Osteoclastic activity also increases in young women with irregular periods because of hormonal imbalances. The periods have to be regularized for stronger bones.

Poor Lifestyle May Harm the Bones

Healthy living gives healthy bones. However, lifestyles which are not suited for good health can actually harm the bones. For example, chronic alcoholism is a condition which promotes bone dissolution, leading to decreased bone density. Likewise, building up of fat in the abdominal region is also harmful to bone health. Belly fat promotes inflammatory reactions and this, in turn, promotes bone dissolution.

Look to the Sun for Better Bones

To build bones there is need for good calcium supply. Calcium is naturally available from foods. Milk, yogurt and cheese are good sources. Many regions in the world are vitamin D deficient. The changing dietary habits are partly responsible for this problem. Therefore, it is important to get increased exposure to sunlight. Bone formation is more efficient in the presence of adequate amounts of vitamin D. Even fruits and vegetables which are not rich in calcium help build strong bones in an indirect way. Vitamin K is also needed for bone health. Spinach is a good source for this purpose. It is also important to get strong bones early in life as ageing increases osteoclastic activity. Calcium supplements are risky as you age. These supplements may lead to kidney stones. Moreover, high calcium levels increase the risk for heart disease in elderly people.

Sources

Legros R, Balmain N, Bonel G, “Age-related changes in mineral of rats and bovine cortical bone”, Calcified Tissue International, 1987; 41(3):137-144.

Chen YM,Ho SC,Woo JL,“Greater fruit and vegetable intake is associated with increased bone mass among postmenopausal Chinese women”, Br J Nutr., 2006; 96(4):745-751.

Pinheiro MM et al, Nutrient intakes related to osteoporotic fractures in men and women-the Brazilian osteoporosis study”,Nutr J., 2009; 8:6

Disclaimer

The information contained in this article is for educational purposes only and should not be used for diagnosis, or to guide treatment without the opinion of a health professional. Any reader who is concerned about his or, her health should contact a doctor for advice.