Bone Health: Essential to Life and Mobility

Bone health is vital to nearly every aspect of life. Bones provide structural support for the body, anchor muscles, and protect organs from injury. Bones also store the calcium needed to maintain bone strength and density. Without bones, we would be unable to function.

By the time a woman reaches the age of 20, her skeletal mass is stable. Older adults are at risk for a reduction in bone mass and an increased risk of developing osteoporosis. This reduction typically begins near or following menopause. In order to maintain bone health throughout your entire life, you must prevent bone loss from ever occurring.

Bones are constantly changing, and they have the ability to heal if they are properly nourished. Bone health is directly affected by diet and exercise, and maintaining healthy bones throughout life is dependant on a variety of things. Proper diet, adequate exercise, and sufficient intake of calcium are all essential to the formation of healthy bone and the prevention of bone loss.

Improving and Maintaining Bone Health

A diet rich in calcium is important for healthy bones and teeth, and is necessary for proper functioning of the heart, nervous system, and muscles. Because the body cannot produce calcium, it must be absorbed through the food we consume. Dairy products, dark green leafy vegetables, and nuts are all good sources of calcium for improving bone health. When dietary intake of calcium is inadequate, supplementation may be necessary.

Another key factor in improving bone health and reducing the risk of osteoporosis is regular physical activity. Weight-bearing exercise has been associated with numerous health benefits, one of which is improved bone strength. Without regular physical activity early in life, bones will not be able to reach their peak bone mass. Weight-bearing exercise increases the strength and health of bone in several ways. Exercise stimulates bone formation and strengthens the muscles that help support the bones. Additionally, weight-bearing activities improve overall strength and coordination, which reduces your risk of falling and damaging your bones.

Some simple and effective weight-bearing activities include walking, tennis, stair climbing, dancing, jumping rope, weight lifting, and soccer. Adults should participate in some sort of moderate physical activity at least 30 minutes each day to ensure that bone health is maintained. When combined with a healthy diet rich in calcium, weight-bearing exercise will prevent bone loss, counteract the damage caused by osteoporosis, and allow you to live a mobile and active life.