How to Build and Maintain Healthy Bones

Bone is a hard, whitish living tissue that makes up the skeleton in humans and other vertebrates. This living tissue is always in a state of flux and throughout its lifespan, it experiences a continuous process of being broken down and built up, a dynamic process known as remodeling. Osteoblasts are the bone cells that build bones, and the bone cells that break down bones are called osteoclasts.

In the early years of life, there is more bone production than destruction and this results in bone growth. According to the Harvard School of Public Health, the bone production of a healthy individual who gets enough calcium and engages in physical activity far exceeds bone destruction until the person reaches the age of 30. From then on, bone destruction usually exceeds production.

Taking adequate amounts of calcium during the period of bone production, which last up until age 30, provides the necessary foundation for the future. However, it will not prevent bone loss during the later years because bone loss due to aging is brought about by several factors such as genetics, physical inactivity, and diminishing levels of hormones — estrogen in women and testosterone in men.

What Is Osteoporosis?

Osteoporosis means ‘bones with holes,’ or ‘porous bones.’ It is a state characterized by the weakening of bones caused by an imbalance in the remodeling process, which causes bones to lose their strength and density. As a result, the bones become fragile and break more easily. People normally experience bone destruction as they age, even though they take the amount of calcium necessary to maintain optimal bone health.

Sex hormones, including estrogen and testosterone, have important roles in maintaining bone density in men and women. The decline of estrogen in the blood levels of women, which occurs during menopause results in accelerated bone loss. This is why postmenopausal women account for approximately 80 percent of osteoporosis cases. Men are also at risk, but osteoporosis tends to creep in 5 to 10 years later than in women, because unlike estrogen, testosterone levels do not fall abruptly.

How to Slow Down Osteoporosis

Osteoporosis can be slowed down by giving the body the opportunity to build the strongest, densest bones possible during the first 30 years of life. During the late adult years, bone loss can be deterred by following a regimen that prevents bone destruction.

The Healthy Living Channel recommends getting regular exercise that emphasizes weight-bearing and muscle strengthening. The body should also be provided with adequate amounts of vitamin D, a nutrient that aids in the absorption of calcium. Vitamin D can be obtained from food, exposure to sunlight, or by taking supplements.

Adequate calcium is essential to reducing the risk of osteoporosis, and is a key ingredient for bone development as well as non-bone functions. If the calcium level is not adequate, the body ‘borrows’ calcium from the bones, thereby weakening the skeletal structure. Sufficient amounts of vitamin A, vitamin K, and protein in the diet will also keep osteoporosis at bay.