Skip to content
Web Tech Experts » Home » Blog » Featured

Bone Health | 8 Secrets For Physically Fit & Strong Bones

By all means, protecting your Bone Health is easier than you think. First, understand how diet, physical activity, and other lifestyle factors can affect your bone mass. After all, our bones play many roles in the body. For instance, providing structure, protecting organs, anchoring muscles, and storing calcium.

While it’s important to build strong and healthy bones during childhood and adolescence, you can take steps during adulthood to protect bone health, too. For one thing, minerals are incorporated into your bones during childhood, adolescence, and early adulthood. And once you reach 30 years of age, you have achieved peak bone mass.

Why Is Bone Health Important?

If not enough bone mass is created during this time or bone loss occurs later in life, you have an increased risk of developing fragile bones that break easily. Fortunately, many nutrition and lifestyle habits can help you increase your bone health. By building strong bones and maintain them as you age.

The Role of Bones on the Body

Bones provide support for our bodies and help form our shape. Although they’re very light, bones are strong enough to support our entire weight. Additionally, they also protect our overall body organs. For instance, the skull protects the brain and forms the shape of the face.

The spinal cord — a pathway for messages between the brain and the body — is protected by the backbone (aka, the spinal column) too. Whilst, by the same token, the ribs — form a cage that shelters the heart, lungs, and the pelvis — helps protect the bladder. As well as part of the intestines, and in women, the reproductive organs.

Bones are made up of a framework of a protein called collagen. And they are rich in a mineral called calcium phosphate that makes the framework hard and strong. Equally important, they also store calcium. Not forgetting, they release some calcium into the bloodstream when it’s needed by other parts of the body.

The amounts of some vitamins and minerals that you eat, especially vitamin D and calcium, directly affect how much calcium is stored in the bones. That said, in this article, you can read and learn more about Bones, Muscles, and Joints.

How Do Bones Grow?

Biologically, the bones of kids and young teens are smaller than those of adults and contain “growing zones” called growth plates. These plates consist of multiplying cartilage cells that grow in length and then change into hard, mineralized bone.

Likewise, these growth plates are easy to spot on an X-ray. Because girls mature at an earlier age than boys, their growth plates change into hard bone at an earlier age. Under all constant factors, bone-building continues throughout life. More so, as our body constantly renews and reshapes the bones’ living tissue.

Bone contains three types of cells:
  1. osteoblasts (AHS-tee-uh-blastz), which make new bone and help repair damage
  2. osteocytes (AHS-tee-o-sites), mature bone cells which help continue newborn formation
  3. osteoclasts (AHS-tee-o-klasts), which break down bone and help to sculpt and shape it
The two types of bone tissues are:
  • Compact bone: This is the solid, hard outside part of the bone. It looks like ivory and is extremely strong. Holes and channels run through it, carrying blood vessels and nerves.
  • Cancellous bone: This looks like a sponge, is inside compact bone. It is made up of a mesh-like network of tiny pieces of bone called trabeculae (truh-BEH-kyoo-lee). This is where bone marrow is found.

This soft bone is where most of the body’s blood cells are made. The bone marrow contains stem cells, which produce the body’s red blood cells and platelets, and some types of white blood cells.

Red blood cells carry oxygen to the body’s tissues, and platelets help with blood clotting when someone has a cut or wound. White blood cells help the body fight infection. Bones are fastened to other bones by long, fibrous straps called ligaments (LIG-uh-Mentz).

Cartilage (KAR-tul-ij), a flexible, rubbery substance in our joints, supports bones and protects them where they rub against each other.

The Main Types of Bone Disease you Should Know

On one hand, it’s important to realize, our bones are alive. Every day, our body breaks down old bone and puts new bone in its place. As we get older, our bones break down more bones than they put back. It is normal to lose some bone as we age.

What Is Osteoporosis?

On the other hand, your bones help you move, give you shape and support your body. They are living tissues that rebuild constantly throughout your life. During childhood and teens, your body adds new bone faster than it removes old bone.

And then, after about age 20 years of age, you can lose bone faster than you make bone. Whilst, as a matter of fact, many bone diseases can make bones easily break. So, eventually, there are many kinds of bone diseases. So, as such, the most common kind of bone disease is osteoporosis (AH-stee-oh-por-OH-sis).

With osteoporosis, our bones become weak and are more likely to break. People with osteoporosis most often break bones in the wrist, spine, and hip. Therefore, if we do not take steps to keep our bones healthy, we can lose too much bone and get osteoporosis. There are other different kinds of bone disease you should also know about.

Consider the following:

Other bone disease causes include poor nutrition, genetics, or problems with the rate of bone growth or rebuilding, etc.

Why Is Bone Health Important?

Basically, if we don’t eat right and don’t get enough of the right kinds of exercise, our bones can become weak and even break. Unfortunately, broken bones (aka fractures) can be very painful, and sometimes they may even need surgery to heal. In addition, they can also cause long-lasting health problems.

Bone Health is important because our bones support us and allow us to move. They protect our brain, heart, and other organs from injury. Our bones also store minerals such as calcium and phosphorous, which help keep our bones strong. Releasing them into the body when we need them for other uses.

How to Boost Bone Health

Your bones are continuously changing — new bone is made and old bone is broken down. When you’re young, your body makes new bone faster than it breaks down old bone, and your bone mass increases. Most people reach their peak bone mass around age 30. After that, bone remodeling continues, but you lose slightly more bone mass than you gain.

How likely you are to develop osteoporosis — a condition that causes bones to become weak and brittle — depends on how much bone mass you attain by the time you reach age 30. And also, how rapidly you lose it after that.

Learn More: Fish Soup | 8 Health Benefits & Risks to the Consumers

The higher your peak bone mass, the more bone you have “in the bank” and the less likely you are to develop osteoporosis as you age. Fortunately, there are many things we can do to keep our bone health all fit and strong. For example, you can consider eating foods rich in calcium and vitamin D.

As well as getting plenty of exercises, and having good health habits to help keep your bones healthy too. If in any way you assume doing so, your bones may even get worse with a condition known as osteoporosis. We’ll look into that later on, but first, let’s consider the following.

Key Factors that Contribute to Bone Related Diseases

Many people have weak bones and don’t even know it. That’s because bone loss often happens over a long period of time and doesn’t hurt. To have strong bones when you are young, and to prevent bone loss when you are older, you need to get enough calcium, vitamin D, and exercise.

As a rule of thumb, you should also avoid smoking and drinking too much alcohol. Why? Obviously, because more women get osteoporosis than men, many men think they are not at risk for the disease. Many Hispanic and African American women are not concerned about their bones either.

They believe that osteoporosis is only a problem for white women. However, it is a real risk for older men and women from all backgrounds. A number of factors can affect bone health.

Consider the following:
  • Dietary Calcium:
    • A diet low in calcium contributes to diminished bone density, early bone loss, and an increased risk of fractures.
  • Physical Activity:
    • People who are physically inactive have a higher risk of osteoporosis than do their more active counterparts.
  • Tobacco & Alcohol:
    • Research suggests that tobacco use contributes to weak bones. Similarly, regularly having more than one alcoholic drink a day for women or two alcoholic drinks a day for men may increase the risk of osteoporosis.
Other factors include:
  • Gender:
    • You’re at greater risk of osteoporosis if you’re a woman because women have less bone tissue than do men.
  • Size:
    • You’re at risk if you are extremely thin (with a body mass index of 19 or less) or have a small body frame because you might have less bone mass to draw from as you age.
  • Age:
    • Your bones become thinner and weaker as you age.
  • Race & Family History:
    • You’re at the greatest risk of osteoporosis if you’re white or of Asian descent. In addition, having a parent or sibling who has osteoporosis puts you at greater risk — especially if you also have a family history of fractures.
  • Hormone Levels:
    • Too much thyroid hormone can cause bone loss. In women, bone loss increases dramatically at menopause due to dropping estrogen levels. The prolonged absence of menstruation (amenorrhea) before menopause also increases the risk of osteoporosis. In men, low testosterone levels can cause a loss of bone mass.
  • Eating Disorders:
    • People who have anorexia or bulimia are at risk of bone loss. In addition, stomach surgery (gastrectomy), weight-loss surgery, and conditions such as Crohn’s disease, celiac disease, and Cushing’s disease can affect your body’s ability to absorb calcium.

There are many things that can increase your chances of getting osteoporosis. These things are called “risk factors.” Some risk factors are things you can control, and some things are outside of your control. With that in mind, some risk factors that you can control include the following:

Diet & Bodyweight:
  • Getting too little calcium can increase your chances of getting osteoporosis. Not getting enough vitamin D can also increase your risk for the disease.
  • Vitamin D is important because it helps the body use the calcium in your diet. In terms of body weight, being too thin makes you more likely to get osteoporosis.
Physical Activity:
  • Not exercising and not being active for long periods of time can increase your chances of getting osteoporosis.
  • Like muscles, bones become stronger – and stay stronger – with regular exercise.
Smoking & Alcohol:
  • Smoking cigarettes can keep your body from using the calcium in your diet. Also, women who smoke go through menopause earlier than those who don’t smoke.
  • People who drink a lot are more likely to get osteoporosis too. Meaning, all these things can highly increase your risk of osteoporosis.
Prescribed Medicines:
  • Certain medicines can cause bone loss. These include a type of medicine called glucocorticoids (gloo-ko-KOR-ti-koids).
  • Glucocorticoids are given to people who have arthritis, asthma, and many other diseases.
  • Some other medicines that prevent seizures and that treat endometriosis (en-do-me-tree-O-sis), a disease of the uterus, and cancer can cause bone loss, too.

Additionally, long-term use of corticosteroid medications, such as prednisone, cortisone, prednisolone, and dexamethasone, is damaging to the bone as well. Bearing in mind, for many people, a broken bone is the first sign that they have osteoporosis. Unfortunately, there are some risk factors that you cannot control.

Consider the following:
  • Age: Your chances of getting osteoporosis increase as you get older.
  • Gender: You have a greater chance of getting osteoporosis if you are a woman. Women have smaller bones than men and lose bone faster than men do because of hormone changes that happen after menopause.
  • Ethnicity: White women and Asian women are most likely to get osteoporosis. Hispanic women and African American women are also at risk, but less so.
  • Family: Having a close family member who has osteoporosis or has broken a bone may also increase your risk.

Other drugs that might increase the risk of osteoporosis include aromatase inhibitors to treat breast cancer, selective serotonin reuptake inhibitors, methotrexate, some anti-seizure medications. Such as phenytoin (Dilantin) and phenobarbital, and proton pump inhibitors.

The Simple Steps to Boost Bone Health

When we are young, our bones are at their finest strength. From our mid 20’s to when we reach 30, the density of our bones is at the optimum level. However, after 30, our bones start losing their thickness. This makes them susceptible to injuries and fractures.

Older age also invites bone diseases such as osteopenia and osteoporosis. That’s why there are many old people who are worried about their weak bones and wish they had taken better care of their bones. This is because taking care of your bones requires an early start.

Related Topic: Lemon Water | 5 Key Health Benefits & Lemonade Recipes

If you want to enjoy an energetic and fit life in your later years, you should start looking after your bones now. In order to prevent this situation, it is crucial that you should start worrying about your bones and start making them healthy and strong. Strong bones require constant care and maintenance.

In nutshell, you should never take your bones for granted. Starting early to maintain the health of your bones is crucial and will save you from regrets in the future. Healthy changes in your diet and regular exercise can help you achieve stronger bones. You can take a few simple steps to prevent or slow bone loss.

1. Eat A Well-balanced Diet

You should eat a well-balanced diet, especially, rich in calcium and vitamin D. Good sources of calcium include low-fat dairy products and foods and drinks with added calcium. Good sources of vitamin D include egg yolks, saltwater fish, liver, and milk with vitamin D.

Some people may need to take nutritional supplements in order to get enough calcium and vitamin D. Go over your risk factors with your doctor and ask if you should get a bone density test. If you need it, your doctor can order medicine to help prevent bone loss and reduce your chances of breaking a bone.

Ensuring the health of your bones is not all about changing your diet; it is also about being active and keeping your muscles in shape. Sedentary behavior has been found to have a negative impact on bone health. Apart from a well-balanced diet, doing the proper exercises for bones can help make them stronger and promote their growth.

Maintaining a healthy weight is also very important for bone health. Underweight people are more prone to bone diseases and overweight people are at the risk of inserting pressure on their bones and muscles. However, maintaining your healthy weight does not mean that you should do excessive exercise with little food consumption.

2. Take Lots Of Calcium & Vitamin D 

For adults ages, 19 to 50 and men ages 51 to 70, the Recommended Dietary Allowance (RDA) is 1,000 milligrams (mg) of calcium a day. The recommendation increases to 1,200 mg a day for women after age 50 and for men after age 70.

Good sources of calcium include dairy products, almonds, broccoli, kale, canned salmon with bones, sardines, and soy products, such as tofu. If you find it difficult to get enough calcium from your diet, ask your doctor about supplements.

You should also include a variety of Vitamin D sources too. Your body needs vitamin D to absorb calcium. For adults ages 19 to 70, the RDA of vitamin D is 600 international units (IUs) a day. The recommendation increases to 800 IUs a day for adults age 71 and older.

Good sources of vitamin D include oily fish, such as salmon, trout, whitefish, and tuna. Additionally, mushrooms, eggs, and fortified foods, such as milk and cereals, are good sources of vitamin D. Sunlight also contributes to the body’s production of vitamin D. If you’re worried about getting enough vitamin D, ask your doctor about supplements.

3. Make Sure You Eat Lots Of Vegetables

Of course, Vegetables are one of the greatest sources of strong bone builders. They’re one of the best sources of vitamin C, which stimulates the production of bone-forming cells. In addition, some studies suggest that vitamin C’s antioxidant effects may protect bone cells from damage.

Vegetables also seem to increase bone mineral density, also known as bone density. Bone density is a measurement of the amount of calcium and other minerals found in your bones. Both osteopenia (low bone mass) and osteoporosis (brittle bones) are conditions characterized by low bone density.

A high intake of green and yellow vegetables has been linked to increased bone mineralization during childhood and the maintenance of bone mass in young adults. Eating lots of vegetables has also been found to benefit older women.

A study in women over 50 found those who consumed onions most frequently had a 20% lower risk of osteoporosis, compared to women who rarely ate them. One major risk factor for osteoporosis in older adults has increased bone turnover or the process of breaking down and forming new bone.

In a three-month study, women who consumed more than nine servings of broccoli, cabbage, parsley, or other plants high in bone-protective antioxidants had a decrease in bone turnover.

4. Consider Daily/Routine Physical Activities

Like muscles, bones become stronger with exercise. The best exercises for healthy bones are strength-building and weight-bearing, like walking, climbing stairs, lifting weights, and dancing. Try to get 30 minutes of exercise each day.

Weight-bearing exercises, such as walking, jogging, and climbing stairs, can help you build strong bones and slow bone loss. Also, don’t smoke, and if you are a woman, avoid drinking more than one alcoholic drink each day. If you are a man, avoid drinking more than two alcoholic drinks a day.

Weight-bearing exercises are recommended for constructing and maintaining strong bones. Weight-bearing exercises include those exercises that require you to insert pressure against gravity. They are of two types: lower impact and higher impact. Muscle growth and strengthening are other kinds of exercises that promote healthy bones.

Include the following exercises in your daily routine to keep your bones healthy. Such as swimming, dancing, weight lifting, taking the stairs, running/jumping/jogging, Yoga and Pilates, etc. Always remember, stronger bones mean better health and better health can make you the happiest and wealthiest person in the world.

5. Go Easy On Coffee & Limit Your Protein Intake

Taking more than 2 cups of coffee per day has been linked to a decrease in calcium absorption. High consumption of caffeine as compared to calcium intake can result in bone deterioration. Therefore, no matter how much you need your daily dose of java, limiting it will benefit you in the long run.

It also affects the environment of the intestine. Too much coffee decreases the efficiency of gut transport. Long-term reduction in caffeine improves gut blood flow and promotes calcium absorption as well as vitamin D uptake. Both of these elements are needed for healthy bones. High animal-based protein intake can lead to calcium being extracted from your bones.

However, it is found that less amount of protein in your diet can also result in low rates of calcium absorption. This means that you should limit your protein diet to a maximum of 100 grams per day. Poultry, red meat, and pork all should be consumed less and should always be served with a hefty amount of vegetables.

6. Take Less Sugar To Sustain Healthy Weight

Strict dieting with high-intensity exercises has been linked to bone density loss. So always, keep a balance between your exercise regime and weight. Your bones are responsible for bearing your mass. As you put on weight, they are stressed. Slowly, there comes a point where the flabby muscles are unable to protect the bones.

The fragile bone breaks under the weight of the body. Such fragile bones are difficult to heal as well. In addition, chronic weight strains bones resulting in bone and muscle pain. Certain areas of your body will ache and result in throbbing or aching pain which is often due to the excess pressure on the bone.

High consumption of sugar in carbonated drinks is also not good for your bones. It has been found that high sugar intake can disrupt the equilibrium in the minerals present in your body. This can cause extreme strain on your bones and also increases the risk of fractures.

We consume far too much sugar than required and it can lead to unwanted changes in our bodies. Sugar in the form of carbonated beverages is the worst. It contains a hefty amount of acid minerals, which require the extraction of calcium and magnesium from our bones to balance the acid out. And this ends up weakening our bones.

7. Avoid Constant Falls & Take Medications/Supplements

Falling down can cause a bone to break, especially in someone with osteoporosis. But most falls can be prevented. Check your home for dangers like loose rugs and poor lighting. Have your vision checked regularly.

You’ll highly increase your balance and strength by walking every day and taking classes like Tai Chi, yoga, or dancing. You should also consider taking some bone health and other joints and muscle-related medicines as well. Not to mention, these are medicines that help prevent and treat osteoporosis.

Some of them include:
  • bisphosphonates,
  • estrogen agonists/antagonists (aka selective estrogen receptor modulators or SERMs),
  • calcitonin,
  • parathyroid hormone,
  • estrogen therapy,
  • hormone therapy,
  • a recently approved RANK ligand (RANKL) inhibitor, etc.

Your doctor may want you to take medicine if your bone density test shows that your bones are weak and that you have a good chance of breaking a bone in the future.

Likewise, your doctor is more likely to order medicine if you have other health concerns that increase your risk for breaking a bone, such as a tendency to fall or low body weight.

8. Always Beware Of Your Medications Side-effects

Believe it or not, but many of the medicines that are part of our lives now have the side-effect of causing bone loss. Some steroids and antacids have these side effects. It’s always better to talk first to the doctor about the prescribed medicines and whether or not they are going to affect your bones.

A number of antibiotics, as well as steroids, can have bone demineralizing side effects. You should always consult your doctor and take supplements where necessary. This will help you to keep your bones strong throughout your medication period. But, a number of factors come together to influence your bone health & growth.

There is not just one thing that determines their health. However, a single factor may add on to preexisting conditions and tip the scales. Hence, it’s always a good idea to optimize your bone health and modify your lifestyle for the better. This will help you preserve your bone health even if a single factor does decline.

Quick Summary Notes:

  • Eat Lots of Vegetables
  • Consume Foods High in Omega-3 Fats,
  • Include Foods High in Magnesium and Zinc,
  • Eat High-Calcium Foods Throughout the Day
  • Perform Strength Training and Weight-Bearing Exercises
  • Consider Taking a Collagen Supplement
  • Get Plenty of Vitamin D and Vitamin K
  • Maintain a Stable, Healthy Weight
  • Consume Just Enough Protein
  • Avoid Very Low-Calorie Diets

Bone health is important at all stages of life. However, having strong bones is something people tend to take for granted, as symptoms often don’t appear until bone loss is advanced. Fortunately, there are many nutrition and lifestyle habits that can help build and maintain strong bones — and it’s never too early to start.

In order to have strong bones, you should definitely include the above key habits in your daily life. Including these habits is not so difficult and following them is surely going to prevent you from many bone-related diseases.

When do You See a Doctor?

So, are you concerned about your bone health or your risk factors for osteoporosis, including a recent bone fracture? Well, you’ll need to consult your doctor. Whereby, he or she might recommend a bone density test. The results will help your doctor gauge your bone density and determine your rate of bone loss.

By evaluating this information and your risk factors, your doctor can assess whether you might be a candidate for medication or not. In order to help slow any tangible bone loss. As I mentioned, Osteoporosis is a bone condition that causes bones to thin and weaken over time, making them easier to break.

In reality, it affects both men and women. One in two women over 50 and one in four men will experience an osteoporosis-related fracture in their lifetime. Also, according to recent studies, more than 2 million men worldwide have osteoporosis.

Learn More: Osteoporosis | Why Does It Affect More Women Than Men?

Osteoporosis may have its roots in childhood and adolescence, which is the period when your body does the most bone building. Women reach their peak bone mass at about age 18 while men reach theirs at 20. After that, both women and men continue to build small amounts of bone mass, but men add more than women.

It may not be fair, but it’s true: If you’re a woman, you’re automatically at greater risk for osteoporosis than men. The International Osteoporosis Foundation estimates that osteoporosis affects about 200 million women worldwide. But, why the gender gap?

Simply, because women start with lower bone density than their male peers. And therefore, they lose bone mass more quickly as they age, which leads to osteoporosis in some women. Between the ages of 20 and 80, the average woman loses one-third of her hip bone density. Compared to a bone density loss of only one-fourth in men (learn more).

Related Topic: Bone Broth | Why is It so Important to Health & Wellness?

With this in mind, I hope the above-revised guide was useful to you or someone you know. In that case, feel free to share this blog article with other readers like you online. You never know, the information herein might just help someone to remedy their related bone health issues.

But, if you’ll need more support, you can Contact Us and let us know how we can help you. Finally, you can also share your additional thoughts, contributions, suggestions, recommendations, or questions in our comments section below.

Never miss a thing! Just Subscribe Below to get all our new Blog Alerts plus daily Post Updates right into your email for free