Everyone loses some bone strength and mass with increasing age, but certain people are at greater risk for developing osteoporosis and related disorders, according to the National Osteoporosis Foundation. Females, those with a small body frame, and those with a family history of bone disease or personal history of broken bones are at increased risk of developing osteoporosis. Fortunately, bone loss is often avoidable with lifestyle and dietary changes.
Calcium
Calcium is necessary for strong, healthy bones. Because the body cannot produce calcium on its own, the mineral must be absorbed through dietary sources, according to the Centers for Disease Control and Prevention. Sources of calcium include dairy products, nuts, dark green leafy vegetables and calcium fortified foods, such as bread and orange juice.
Vitamin D
Vitamin D is essential for the proper absorption of calcium by the body and is required for bone growth and remodeling, according to the Office of Dietary Supplements. Most people obtain sufficient levels of vitamin D from sun exposure. Other sources of the vitamin include fortified milk, fish flesh and fish liver oils, egg yolks and some mushrooms. Supplements are necessary when exposure to sunlight is limited and dietary sources are insufficient.
Exercise
Exercising regularly is an important part of preventing and treating bone disease. The CDC states that weight-bearing exercise, such as stair climbing, walking, jogging and dancing, is necessary for reaching peak bone mass early in life. Weight-bearing exercises are those that cause the bones and muscles to work against gravity. The National Institute of Arthritis and Musculoskeletal and Skin Diseases recommends checking with your doctor before beginning a new exercise routine if you are over the age of 40 or suffer from diabetes, obesity, heart disease or other health problems.
Lifestyle Changes
Tobacco, alcohol and caffeine all contribute to reduced calcium absorption and loss of bone density. The National Osteoporosis Foundation warns that smoking interferes with calcium absorption and prevents the protective effects of estrogen in women. Excessive alcohol consumption reduces bone formation and increases the risk of falls and fractures, and caffeine decreases calcium absorption in the body. Limiting your use of or eliminating these things from your life is an easy way to keep your bones healthy and strong.
Medication
If you are at risk for or have been diagnosed with low bone density or osteoporosis, medication can improve your bone health and prevent osteoporosis-related fractures. American Bone Health states that bisphosphonates help keep your bones strong and healthy by slowing the cells responsible for breaking down bone so that bone-building cells, called osteoblasts, have more time to work. Estrogen hormone therapy can restore estrogen levels in menopausal women to prevent osteoporosis, and parathyroid hormone works by stimulating new bone growth in people already diagnosed with osteoporosis. Selective estrogen receptor modulators and calcitonin also help prevent or treat bone disease.
References
- National Institute of Child Health and Human Development: Bone Health
- Centers for Disease Control and Prevention: Calcium and Bone Health
- Office of Dietary Supplements: Fact Sheet: Vitamin D
- American Bone Health: Medications to Prevent and Manage Osteoporosis
- National Institute of Arthritis and Musculoskeletal and Skin Diseases: Exercise and Bone Health
