Bone mineral density, or BMD, refers to the density of minerals such as calcium in the bones. BMD directly correlates to bone strength. As a person ages, BMD naturally decreases as bone breakdown becomes greater than bone regrowth. This increases the risk for broken bones and osteoporosis, a disease characterized by low bone mass. According to the National Osteoporosis Foundation, a BMD test is the only way to determine if a person is at risk for osteoporosis. There are several ways to prevent the onset of low BMD and osteoporosis.
Calcium and Vitamin D
According to the National Institute of Arthritis and Musculoskeletal and Skin Diseases, or NIAMS, bones grow and increase their density during childhood and adolescence. The peak of bone mass is around the age of 30. Thus, adequate intake of the bone-strengthening mineral calcium and vitamin D is essential during the early part of life. Reduced calcium intake causes the body to break down bones to use calcium for other bodily functions. In addition, vitamin D aids calcium in building strong bones. Women are particularly at risk for bone loss during menopause. Calcium is found in dairy products, canned salmon with bones and dark leafy green vegetables. NIAMS recommends people between the ages of 19 and 49 take in 1,000 mg of calcium per day; people aged 50 and over should take in 1,300 mg per day. The body synthesizes vitamin D through exposure to sunlight or through diet. It is found in fortified dairy products, saltwater fish, egg yolks and liver. As of 2010, there is a debate over the recommended intake for vitamin D. Currently, people younger than 50 years old should take in 200 IU per day; those over 50 should take in 400 IU per day.
Exercise
Exercise helps to increase bone density. According to the National Osteoporosis Foundation, regular exercise during childhood and adolescence increases the chance of reaching peak bone density. Weight-bearing exercise such as weightlifting, running, walking or stair climbing is effective in increasing bone density. NIAMS states that exercising helps to maintain muscle strength, coordination and balance, which aids in preventing falls and fractures.
No Smoking or Excessive Alcohol Intake
Tobacco use and excessive alcohol intake are associated with the onset of several diseases, including osteoporosis. According to NIAMS, the association between tobacco and osteoporosis was discovered years ago, although it is not known if the disease is caused by smoking or other risk factors associated with smokers. Long-term smoking results in substantial bone loss, and is related to bone fractures as a person ages. Stopping smoking does reduce the risk of bone loss and osteoporosis over a few years.
Excessive alcohol intake in women under the age of 30--when bones are still developing--is associated with poor bone health. More research is needed, but NIAMS suggest that the harmful effects from excessive alcohol intake may be irreversible. Alcohol intake should be limited to one drink per day for healthy women and two drinks per day for healthy men.
