Bone Health Fundamentals

Although sticks and stones may break our bones, this can’t be said of making sure to bone up on the health of this very active and living tissue. Healthy bones help to ensure our structural well-being as we age! Maintaining strong bones protects our heart, lungs, even our brain from injury. Not only that, but our bones act as a storehouse for vital minerals. The 206 bones in our bodies are constantly being reabsorbed and rebuilt (called remodeling), creating a brand new skeleton about every seven years. This means if we aren’t making sure to constantly build a strong support structure, our quality of life is likely to diminish right along with our bone mass.

Calcium and phosphorus are the main minerals in bones, and their primary function is to add strength and stiffness in order to support the body. Growing bone is particularly sensitive to the impact of weight and pull on our muscles during exercise, and responds by building stronger, denser bones. This is why everyone is talking so much about making sure we get some weight-bearing exercise.

Osteoporosis is the most common bone disease, and can be highly problematic and traumatic for anyone suffering from its effects. In osteoporosis, the bones can become so porous and brittle that a fall or even something as simple as a strong hug can cause a fracture. Think this malady manifests in stooped-over little old ladies? Think again! The effects often begin showing up during menopause and will affect nearly half of all women after age 50.

African-American women tend to have higher bone mineral density (BMD) than white women throughout life, but are still at significant risk of developing osteoporosis. The misperception that osteoporosis is only a concern for white women can delay prevention and treatment in African-American women since they may not believe they’re at risk.

Common risk factors for osteoporosis include:

• A thin, small-boned frame
• Previous fracture or family history of osteoporosis related fractures
• Estrogen deficiency resulting from early menopause (before age 45), either naturally, from surgical removal of the ovaries, or as a result of prolonged amenorrhea (abnormal absence of menstruation) in younger women
• Advanced age
• A diet low in calcium and vitamin D
• Sedentary lifestyle
• Caucasian and Asian ancestry (African-American and Hispanic women are at lower but significant risk)
• Cigarette smoking
• Excessive use of alcohol
• Prolonged use of certain medications, such as those used to treat diseases like lupus, asthma, thyroid deficiencies, and seizures

The good news? Medical experts now consider osteoporosis to be a largely preventable disease for most people. There is no age limit on improving bone health. Maintaining a diet rich in calcium and vitamin D plus adding weight- bearing physical activities, will help to keep bones healthy and strong throughout the lifespan.

• Up to 90 percent of peak bone mass is acquired by age 18 in girls and age 20 in boys
• Peak bone mass tends to be higher in men than in women. Before puberty, boys and girls acquire bone mass at similar rates. After puberty, however, men tend to acquire greater bone mass than women
• Cells from the bones of women are more susceptible to age-related changes than the same cells in men
• Women are more susceptible to repetitive stress injuries than men
• The molecule involved in depositing calcium into the ones (Calcitonin), is secreted at higher levels in men than in women
• Surveys indicate that teenage girls in the United States are less likely than teenage boys to get enough calcium
• Our skeletons monitor themselves daily to support the forces that actually impact us
• Women can lose 30% of their bone mass in the 10 years following menopause
• As many as 75% of all African-Americans are lactose intolerant which can hinder optimal calcium intake
• On an average, African-American women tend to consume 50% less calcium than the Recommended Dietary Allowance (RDA)
• 75% of adults are not sufficiently active to enhance bone health