top of page

Bone Health Across the Lifespan

Why Bone Health Isn't Just for the Elderly


What is Bone Health & Why is it important

Our bones make up part of the skeletal system, a framework that provides protection for our internal organs and allows us to move and grow. Our bones also stores important minerals like calcium and phosphorus and produces certain kinds of blood cells and stem cells.

Our bones are constantly undergoing modelling and remodelling across our lifespans. Throughout childhood, our bones are forming and growing, making this an exemplary time to be focusing on bone health through healthy lifestyle and the intake of calcium and Vitamin D. We now know that the bone mass attained in childhood and teen years is extremely important for lifelong skeletal health and prevention of a prevalent bone disease known as osteoporosis. Up to 90 % of peak bone mass is acquired by age 18 in females and age 20 in males, making youth the best time to build up bone mass.

By age 30, we have reached our peak bone mineral density (BMD), at which rate our bones begin to lose more mass than they gain. As we age bone absorption accelerates and can cause our bones to be more "porous" and less dense. BMD can be measured by a test known as the DXA, which is somewhat similar to an X-Ray. In Canada, it is recommended that all men and women by at least age 65 have their BMD screened to determine the presence or risk of osteoporosis. Osteoporosis causes weakened bones which are more likely to break as a result of injury or pathologically just doing day to day activities such as stepping out of a car. In people with osteoporosis, fractures mainly occur in the wrist, spine, and hip. Because osteoporosis affects older adults, the problem is that recovery is more difficult at this age, creating major implications on quality of life.

When it comes to bone health, the idea is that higher your peak bone mass is by early adulthood, the less likely you are to develop osteoporosis as you get older.

How is Bone Health Affected?

Age: Bone absorption accelerates as we age, making them more porous. The highest risk for development of osteoporosis is age ≥65.


Exercise: Physical activity based in weight-bearing such as walking, jogging, and climbing stairs slow the progression of bone loss. Resistance exercise can also strengthen bones.


Smoking: Several studies have linked smoking tobacco to higher risk of fractures.


Gender: Women are at a higher risk of developing osteoporosis, particularly postmenopausal women since estrogen plays a protective role against osteoporosis.


Certain Medication: Long term use of corticosteroids such as cortisone, dexamethasone or prednisone, as well as some anti-seizure medication and proton pump inhibitors can increase the risk of osteoporosis. The birth control Depo-Provera also causes a reduction in BMD, however it appears to return once discontinued.


Diet: Low intake of calcium and vitamin D, which aids in calcium absorption contribute to low bone density.


Conditions affecting Nutrient Intake and Absorption: Eating disorders, hyperparathyroidism, inflammatory bowel disease can all affect calcium absorption and hormone levels altering bone density .

Tips for Optimal Bone Health & Prevention of Osteoporosis

Optimize Calcium & Vitamin D Intake


The recommended daily dietary intake of calcium varies by age. Calcium can come from a variety of sources. We know that the best source of calcium in terms of our bodies ability to absorb and use it (also known as bioavailability) is dairy. Skim or reduced fat dairy products can provide as much calcium as whole milk. Almonds, broccoli, kale, sardines and canned salmon with bones as well as soy products are good alternatives to dairy. 1 Standard cup of milk or yogurt provides around 300 mg of calcium while 1/2 cup of cooked spinach, collard greens or broccoli can provide between 40-100 mg of calcium. If you are unsure if you get enough calcium from your diet, talk to your doctor about supplements. Check out this calcium calculator to see if you're meeting your requirements.

Vitamin D can come from sunlight or UV exposure through the skin, diet or supplements. There is currently no standard in the amount of sunlight exposure is adequate, but it is important to be conscious of the risk of skin cancer associated with UV radiation. Dietary sources of vitamin D include salmon, trout, whitefish and tuna, mushrooms, eggs and fortified foods such as some cereals. In Canada, experts recommend the intake of Vitamin D all year round. If you're worried about getting enough vitamin D or are consideration a supplement, talk to your doctor.


Recommended Dietary Intake Daily


Physical Activity


Physical activity builds both bone strength and muscle strength, which in turn protects you spine, prevents falls, increases balance and slows the rate of bone absorption. It is a necessary way to prevent and delay the worsening of osteoporosis for all ages. Common types of exercise beneficial for bone health include strength training or weight lifting, balance exercises, posture awareness and aerobic activity. It is important to consults your doctor before starting any program, especially if you have had a fracture in the past.





To learn more check out:

Osteoporisis Canada: https://osteoporosis.ca/

National Osteoporosis Foundation: https://www.nof.org/



 

References

Wagner, C. L., Taylor, S. N., Johnson, D. D., & Hollis, B. W. (2012). The role of vitamin D in pregnancy and lactation: emerging concepts. Women’s Health, 8(3), 323-340.

Ji, M. X., & Yu, Q. (2015). Primary osteoporosis in postmenopausal women. Chronic diseases and translational medicine, 1(1), 9.

Health Link BC (2020). Health Wise. Osteoporosis Screening. https://www.healthlinkbc.ca/health-topics/tc4072

NIH Osteoporosis and Related Bone Diseases (2018). Bone health for life: Information basics for you and your family. https://www.bones.nih.gov/health-info/bone/bone-health/bone-health-life-health-information-basics-you-and-your-family

Akkawi, I., & Zmerly, H. (2018). Osteoporosis: current concepts. Joints, 6(2), 122.

Rosen. H., Drezner. M.C.D. (2020). Clinical manifestations, diagnosis, and evaluation of osteoporosis in postmenopausal women

Comments

bottom of page