Even though bones appear to be static structures, they are living, dynamic organs. Your bones are constantly remodeled, and their ultimate structural integrity is determined by a complex interplay of vitamins, minerals, hormones, physical stresses, lifestyle and genetics. Healthy bone development begins early in life, when the basic scaffolding for your skeleton is constructed. Inadequate nutrition, a sedentary lifestyle, menopause, smoking, excessive alcohol consumption and a variety of other factors can impair bone health and contribute to osteoporosis.
Healthy Bone Function
Your skeleton performs several important functions, some of which are not readily apparent. It provides structural support and protection for your organs. It offers attachment points for your muscles, thereby affording mobility. Bone serves as a reservoir for minerals that can be made available to other tissues. In its interior, bone provides an environment for the production of immune cells, red corpuscles and platelets.
Bone Modeling
Healthy bone is a honeycombed matrix of cells, minerals, proteins, nerves and blood vessels. Special cells called osteoblasts deposit calcium, phosphorous and other minerals into this matrix, thereby increasing its density and strength. Other cells called osteoclasts remove these same minerals and make them available for metabolic processes elsewhere in your body. These opposing processes, which are balanced in healthy bone, help to recycle vital nutrients and repair your skeleton, which is completely renewed about every 10 years.
Osteoporosis
Many diseases can interfere with the production of healthy bone. According to the U.S. Surgeon General, osteoporosis, meaning "porous bones," is the most common bone disorder in America. This condition is characterized by structural deterioration of bone tissue and loss of bone strength. Osteoporosis occurs when the rate of bone breakdown exceeds that of bone production. Approximately 8 million women and 2 million men in the United States suffer from osteoporosis, placing them at higher risk for fractures of the hip, spine and other bones, according to a February 2009 article in "American Family Physician." Indeed, 4 out of 10 women and approximately 13 percent of men over age 50 will experience such a fracture during their lifetimes.
Nutrition
Although several factors influence the strength and density of your bones, nutrition is one key element that can be controlled. Adequate vitamin D and calcium are essential for normal bone development. The Institute of Medicine recommends a minimum daily vitamin D intake of 600 IU for adults up to age 70, and 800 IU thereafter. Daily calcium requirements for adults vary from 1,000 to 1,200 mg, depending on your age and gender.
Considerations
Because osteoporosis typically affects older individuals, it represents a major -- and growing -- burden on the American health care system. Healthy bone development is a lifelong process which is influenced by dietary habits, hormones, behaviors and genetics. Earlier attention to modifiable risk factors, such as smoking, poor nutrition and physical inactivity, might reduce your chances of developing osteoporosis. If you have a family history of osteoporosis, or if you think you might otherwise be at risk for this disease, ask your doctor what you can do to strengthen your bones.
