Protect Your Bones

Growing up, have you ever heard the adults telling you to drink lots of milk so that you’ll grow up strong and healthy? This is indeed true because minerals and calcium are best absorbed into your bones during childhood, adolescence and early adulthood. Adults will then achieve their peak bone mass once they turn between the ages of 25 - 30. In other words, the bone mass will start declining after age 30 so it’s crucial to build strong bones when you are young and be able to maintain them even when you get much older.

About 99% of the calcium is located in our bones and teeth. Calcium is not only essential as the “building block” for strong bones and teeth but our heart, muscles and nerves also need calcium to func-tion properly[1].

If we do not replenish the calcium that has been used by the body, the body will “withdraw” calcium from our bones to fulfil its calcium needs to support other body functions. If this continues for some time, our bones will become weakened and increasingly brittle and porous; thereby increasing the risk of fractures. This condition is known as Osteoporosis – a bone condition which causes bones to break more easily due to the loss of bone density over time.

Important Bone Functions In the Body

#1 Provides overall support from head to toe

The bones hold up the body, helping us to keep our structure and preventing it from collapsing to the ground. In order to move, the bones will coordinate with the muscles, tendons, and connective tissues, proving that bones are one of the very important parts of the body. Without our bones, we’d have no defined shape.

#2 Protect your internal organs

Our internal organs are delicate and fragile so the bones are in place to surround the organs, keeping them safe from any harmful impacts, punctures or any other form of injury. For example, the skull protects our brain and our ribs protect the heart and lungs.

#3 Produce blood cells

Platelets, red blood cells and white blood cells are made in a part of the bone marrow called red marrow[2]. These cells are crucial and essentials to our body as platelets form clots to prevent bleeding, red blood cells deliver oxygen to the organs and white blood cells fight off infection and strengthen immunity.

#4 Store and release minerals

Bones store calcium and necessary minerals when their levels are too high in your blood. When other parts of your body need them, your bones will release the minerals into the bloodstream. Examples of these minerals include calcium, phosphorus, and Vitamin D. 

#5 Store and release fat

Bones that contain yellow bone marrow also serve as fat storage. Yellow bone marrow stores fats in the form of adipose tissue. It releases energy when the body needs it in the form of triglycerides – a type of fat found in the blood.

Are You At A Higher Risk of Osteoporosis?

Risk factors such as age, gender, genetics and lifestyle can play a part in the cause of osteoporosis. Osteoporosis is more common than you think. It affects 20% (1 in 5) of women who are aged 50 and above and 5% (1 in 20) of men aged 50 and above[3]. Fortunately, many nutrition and lifestyle habits can help you to maintain your bone mass as you age. If you happen to fall into any of these categories, make sure to minimize any potential risks of osteoporosis.

Gender

Both men and women can develop osteoporosis; however, women are at greater risk. This is because most women have smaller and thinner bones compared to men. Aside from that, women have a higher chance of developing osteoporosis due to the decline of estrogen levels when they reach menopause. Estrogen is a hormone in women that helps to protect bones.

Sedentary Lifestyle

A sedentary or inactive lifestyle with little to no exercise can cause your bones to weaken and lose mineral content. This leads to higher risks of osteoporosis and fractures easily, especially around your hips and spine[4]. Therefore, start with small steps by taking a brisk walk at the park or hiking. These exercises can strengthen your bones and slow down bone loss as well. Moreover, exercise builds up your muscle and lower the odds of falling and fracturing a bone. Do consult your doctor before starting any new type of sport to avoid any unintended injury.

Lack of Calcium and Vitamins

Calcium helps to build strong bones while Vitamin D helps to enhance calcium absorption and maintain bone health. Did you also know that calcium has another function which is keeping your nerves, heart, and muscles functioning? Thus, our body is constantly needing calcium for the overall body to function properly.

The body cannot produce calcium itself. We could only get calcium through the absorption of Vitamin D from sunlight and food or supplements[5]. It is recommended for adults to consume 1000mg of calcium between ages 19-50 and 1200mg for ages 51 and above, especially women in a day[6].

Smoking
Regardless of your age, the effects of smoking on bone health can’t be neglected. Smoking causes a huge effect on the body’s ability to absorb calcium as the nicotine content has a direct toxic effect on bone cells. An increased level of the hormone cortisol may lead to bone breakdown. Elder smokers may experience rapid bone loss with more complications, especially women who are in their menopausal years.

Smoking also triggers other bone-damaging such as increased levels of the hormone cortisol, which causes bone breakdown[7]. Osteoblasts, the bone-making cells are being killed by nicotine and free radicals in the body. Thus, smokers are more likely to have weak bones and higher chances of experiencing fractures.

Excessive Alcohol
Some studies have proven that a drink a day could reduce the risk of fractures and bone loss, but excessive alcohol (more than 2 to 3 ounces a day) will interfere with the absorption of Calcium and Vitamin D[8]. In addition, studies showed that alcohol decreases estrogen level and possibly leading to irregular periods. If the level of estrogen further declines, it will lead to more bone loss. Excess alcohol has the potential to kill osteoblasts as well.

Picky Eaters

As our body cannot produce calcium, we could only obtain calcium mostly from our food consumption. For that reason, the type of food we consume is crucial. Some of the best sources of calcium include dairy, milk, green leafy vegetables like broccoli and kale, tofu, nuts, and salmon[9]. Being picky about the foods you eat might limit your nutrient absorption in your body. As a result, you might not gain enough calcium in your body.

Apart from calcium, our bones also need Magnesium, Vitamin D, and Omega-3 which function as synergistic nutrients to aid and enhance calcium absorption. Fortunately, there are easy-to-consume bone supplements that provide all of the nutrients for one to maintain their calcium nutrient requirements daily.

Aside from daily consumption, we should also take proactive steps to maintain our bone health so that we can stand strong even when we reach 90 years old.  

[1] https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/calcium-supplements/art-20047097

[2] https://www.healthline.com/health/bone-health/bone-function

[3] https://www.cdc.gov/genomics/disease/osteoporosis.htm

[4] https://www.webmd.com/osteoporosis/bone-strength-exercises

[5] https://medlineplus.gov/ency/article/002062.htm

[6] https://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/

[7] https://www.webmd.com/osteoporosis/features/smoking-cigarettes

[8] https://www.webmd.com/osteoporosis/features/alcohol

[9] https://www.nhs.uk/live-well/bone-health/food-for-strong-bones/