BONE HEALTH, The Body’s Hidden Support Beams & How to Care For Them
- Jacob Morgan
- Jan 28
- 4 min read
Similar to a house's support beams, your skeleton forms the body's framework. Just like those beams over time your bones start to lose density and strength without you noticing.
As we age, our bodies go through a number of changes. One of the most significant yet often overlooked aspects of aging is the health of our bones. Strong, healthy bones are essential for maintaining mobility, strength, and independence as we get older. Unfortunately, bone health can deteriorate over time, leading to conditions such as osteoporosis, fractures, and chronic pain. The good news is that bone health can be actively managed with the right approach. Here's a look at why bone health matters and how you can maintain it as you age.
Why Bone Health is Crucial?
Bone health impacts far more than just your ability to stand or walk. Bones provide structure to the body, protect organs, and store important minerals like calcium. When bones become weak or brittle, the risk of fractures increases, and mobility can become severely compromised.
As we age, the process of bone remodeling—where old bone tissue is replaced with new tissue—slows down. By the time we reach our 30s, bone density tends to peak and then gradually declines. This makes older adults more vulnerable to conditions such as osteoporosis, a disease where bones become porous and fragile.
Osteoporosis is particularly concerning because it often has no symptoms until a fracture occurs. In fact, many people may not know they have osteoporosis until they suffer a bone break from something as simple as a fall or even a cough.
Key Factors Affecting Bone Health with Age
Several factors contribute to the weakening of bones as we age. These include:
1. Hormonal Changes
Women: After menopause, women experience a drop in estrogen, a hormone that helps protect bones. This loss of estrogen accelerates bone density loss, which is why women are at a higher risk for osteoporosis.
Men: Men also experience a decline in testosterone as they age, although this decrease typically happens more gradually than the sharp drop in estrogen in women.
2. Reduced Physical Activity
As people age, they often become less active, which can lead to decreased bone strength. Weight-bearing exercises such as walking, hiking, or weightlifting are essential for maintaining bone density.
3. Dietary Deficiencies
A diet low in calcium and vitamin D can directly impact bone health. Calcium is vital for bone structure, while vitamin D helps the body absorb calcium effectively. Without these nutrients, bones become weaker over time.
4. Medical Conditions and Medications
Certain medical conditions, such as rheumatoid arthritis, and medications like corticosteroids can affect bone density. It’s important to work with a healthcare provider to manage any chronic conditions that may influence bone health.
5. Genetics
Your family history plays a role in how your bones age. If osteoporosis or bone fractures run in your family, your risk of developing these conditions may be higher.
How to Maintain Bone Health as You Age
While some aspects of aging are beyond your control, there are plenty of steps you can take to strengthen and protect your bones. Here are a few tips to keep your bones in top shape:
1. Get Enough Calcium and Vitamin D
Calcium: Adults over 50 should aim for about 1,000 mg of calcium per day, with women over 70 needing 1,200 mg daily. Good sources of calcium include dairy products, leafy green vegetables, tofu, and fortified foods like cereals and plant-based milks.
Vitamin D: Vitamin D is essential for calcium absorption, so make sure you’re getting enough. Sun exposure is a natural source, but during the winter months or for those living in northern latitudes, supplements may be necessary. The recommended daily intake for most adults is 600-800 IU.
2. Exercise Regularly
Weight-bearing exercises such as walking, running, dancing, and strength training are critical for maintaining bone density. Aim for at least 30 minutes of moderate activity most days of the week. Activities like yoga or tai chi can also improve balance and coordination, reducing the risk of falls and fractures.
3. Avoid Smoking and Limit Alcohol Consumption
Smoking is known to decrease bone density, while excessive alcohol consumption can interfere with the body’s ability to absorb calcium. Limiting these habits can go a long way in protecting bone health.
4. Get Bone Density Tested
If you’re at higher risk for osteoporosis, it’s a good idea to get a bone density test. Early detection of bone loss allows for early intervention, including lifestyle changes or medication to prevent fractures.
5. Maintain a Healthy Weight
Being underweight can increase the risk of bone loss, as fat plays a role in protecting bones. Conversely, excessive weight can put additional strain on bones and joints. Maintaining a healthy weight through a balanced diet and regular exercise is essential for overall bone health.
6. Balance Your Diet
Along with calcium and vitamin D, make sure your diet includes other nutrients that support bone health, such as magnesium, potassium, and vitamin K. These nutrients help maintain bone structure and can be found in foods like nuts, seeds, leafy greens, and whole grains.
Do you know your REAL bone density?
Compared to a DXA scan, which only reveals the QUANTITY of the outside of your bones, Echolight accurately assesses both the QUALITY & QUANTITY of the inside of your bones (the microarchitecture). The pair of metrics are required to properly assess a bone’s risk of fracture.
Developed by the Italian National Institute of Health, Echolight is a non-radiation and non-invasive approach to detecting osteopenia and osteoporosis in patients.
Results are provided the same day as the scan and will include additional information, such as.
• fracture risk
• fragility score
Learn More!
Short 3-minute video about the Echolight machine:
Posted literature on the Echolight:
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