Understanding Bone Density

​Bone density refers to the amount of bone mineral (mainly calcium and phosphorous) in our bone tissue and plays a vital role in supporting our body structure, protecting internal organs and allow us to move efficiently. As we age, maintaining bone health becomes more challenging but crucial in preventing conditions like osteoporosis. Through childhood to our thirties is when we accumulate our peak bone mass, this is the highest level of bone density we will have due to the natural decline that occurs as a part of aging (NIH, 2018).
Osteoporosis is a loss or decrease in bone density which makes our bones more brittle and susceptible to fractures. This is particularly common in postmenopausal women due to hormonal imbalances but can affect all adults with a number of lifestyle factors and nutrition playing a role in determining bone density (Weaver et al. 2016).
Tips to maintain Bone Density:

• Sufficient Calcium and Vitamin D: Calcium is a fundamental building block for bones, while vitamin D helps the body absorb calcium efficiently (Weaver et al. 2016).
• Keep active with weight bearing exercise: Engaging in weight-bearing exercises such as walking, or resistance training helps build and maintain bone density. Activities that force your body to work against gravity helps strengthen the bone (Turner et al. 2000).
• Avoid Smoking and Excessive Alcohol: Both smoking and excessive alcohol consumption negatively impacts our bone density. Smoking reduces the blood flow to our bones and slows the bone building processes (Kanis et al. 2011). Alcohol negatively interferes with our bodies ability to absorb calcium which can lead to bone loss over time (Bailey et al, 2013).
• Maintain a healthy body weight: being underweight has an increased risk of bone loss and fractures in our bodies, while being overweight puts an excess stress on the bones and joints affecting their stability. Maintaining a health weight through a balanced diet and regular exercise is key to a healthy medium (Villareal et al, 2011).
• Consider Supplements if Necessary: if you are unable to meet your nutritional needs through diet alone calcium and vitamin D supplementation can be beneficial (Ross et al, 2011).

Maintaining healthy bone density is essential to overall health and well-being, especially as we age. Combining a nutrient-rich diet, weight bearing exercise and lifestyle choices that promote bone strength, you can keep your bones strong and resilient throughout your long life.
References:

• NIH Osteoporosis and Related Bone Diseases National Resource Centre. (2018). Peak Bone Mass in Women.
• Weaver, C.M., et al. (2016). Calcium Requirements and Bone Health. Journal of Clinical Nutrition.
• Turner, C.H., et al. (2000). The Importance of Mechanical Loading in Bone Strengthening. Bone.
• Kanis, J.A., et al. (2011). Smoking and Osteoporosis. Osteoporosis International.
• Bailey, R.L., et al. (2013). Excessive Alcohol Intake and Bone Health: What We Know So Far. Journal of Nutrition.
• Villareal, D.T., et al. (2011). Weight Management and Bone Health. Journal of Bone and Mineral Research.
• Ross, A.C., et al. (2011). The 2011 Report on Dietary Reference Intakes for Calcium and Vitamin D. Journal of Nutrition.