WHAT IS BONE HEALTH?

Bone health refers to the strength, density, and overall condition of bones, which are essential for providing structural support, protecting organs, and enabling movement. Good bone health helps prevent fractures, osteoporosis, and other skeletal issues as you age.

Why Is Bone Health Important?

• Supports mobility and balance
• Prevents osteoporosis (a condition where bones become weak and brittle)
• Reduces the risk of fractures and breaks
• Helps with mineral storage (like calcium and phosphorus)
• Supports overall health, including blood cell production in bone marrow

Factors That Affect Bone Health

1. Nutrition
• Calcium (essential for bone strength) – found in dairy, leafy greens, almonds, and fortified foods.
• Vitamin D (helps absorb calcium) – obtained from sunlight, fatty fish, eggs, and fortified foods.
• Protein (important for bone structure) – found in lean meats, beans, nuts, and dairy.
• Magnesium & Vitamin K (support bone mineralization) – found in leafy greens, nuts, and seeds.
2. Physical Activity
• Weight-bearing exercises (e.g., walking, jogging, strength training) help strengthen bones.
• Resistance training (lifting weights) improves bone density.
3. Hormonal Balance
• Estrogen (important for women’s bone health) – low levels after menopause increase osteoporosis risk.
• Testosterone (supports bone mass in men).
• Thyroid & Parathyroid hormones also play a role in calcium regulation.
4. Lifestyle Factors
• Avoid smoking – smoking weakens bones.
• Limit alcohol intake – excessive drinking reduces bone density.
• Maintain a healthy weight – being underweight increases fracture risk, while obesity can put stress on bones.
5. Age & Genetics
• Peak bone mass is reached in early adulthood (20s-30s), and bone loss naturally occurs with age.
• Family history of osteoporosis can increase the risk.

How to Improve & Maintain Bone Health

• Eat a balanced diet rich in calcium and vitamin D.
• Get regular exercise, focusing on strength and weight-bearing activities.
• Get enough sunlight for vitamin D or take supplements if needed.
• Avoid smoking and excessive alcohol.
• Monitor bone density if at risk, especially for older adults.