Bone density and body fat percentage are important factors to take into account when determining your risk factor for developing chronic diseases such as osteoporosis, heart disease and diabetes. In fact, your body fat percentage and bone density often correlate with one another.
Bone Density
The 206 bones in your body make up about 20 percent of total body weight, according to the Dairy Council of California. This percentage can vary depending on many factors, such as lifestyle, gender, frame size and bone density. Bone density is an important factor in the prevention of osteoporosis. When bones become less dense, they are more susceptible to breaking. Consuming a balanced diet high in calcium and vitamin, along with regular weight-bearing exercise such as walking, jogging and strength training help to improve bone density.
Body Fat Percentage
Body fat percentage can be a predictor of bone density or bone health. Individuals who have a sedentary lifestyle and poor nutrition are at risk not only for higher body fat percentage, but also lower bone density. Conversely, extremely low levels of body fat can also contribute to bone loss because of poor nutritional habits. Healthy body fat percentage ranges for women is 14 to 31 percent of total body weight. For men, it is between 6 and 24 percent of total body weight.
Female Triad
The female triad is three related conditions that may develop when a young woman goes to extremes in dieting or exercise. These conditions include disordered eating or severe dieting, menstrual dysfunction and low-bone density. Girls or young women who have a very low body fat percentage or disordered eating also tend to have low bone density because of the lack of nutrients. Additionally, female athletes who train heavily or have disordered eating may not have a regular menstrual cycle, which known as amenorrhea. When amenorrhea occurs, the female's estrogen levels may lower causing a loss in bone density. Athletes prone to the female triad include figure skaters, gymnasts and distance runners.
DEXA Scan
Dual energy X-ray absorptiometry is technology used to measure bone density, lean body mass and fat mass. The DEXA machine is a whole body scanner that uses low dose X-rays at different sources that read bone and soft tissue mass simultaneously. The procedure is highly accurate, safe and noninvasive and takes 10 to 20 minutes to perform. DEXA scans are available at hospitals and other clinical settings. Other more common ways to measure body fat percentage include skin fold measurements, bioelectrical impedance and air displacement.
References
- American Council on Exercise: What are the Guidelines For Percentage of Body Fat Loss?
- American Academy of Orthopaedic Surgeons: Female Athletes: Health Problems Caused by Extreme Exercise and Dieting
- New Fitness: Body Fat Analyzing - Comparing Methods for Measuring Body Fat
- Diary Council of California: Healthy Bones
- MayoClinic.com: Osteoporosis Risk Factors
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