Bone Health

Bones provide structure and support for the body. They provide the anchor for muscles to contract and relax so we can move, and they also protect our organs. In this post, I will discuss the importance of building strong bones in adolescence, maintaining it throughout life and talk about who is most at risk of suffering from weak or low bone mass.

During childhood and into our teenage years our bodies are continuously growing. New bone is constantly being made and old bone is being broken down. At this stage in our lives, the growth of new bone is greater than the rate at which it is being broken down. This will continue at a slower rate to the age of 30 where people usually hit their peak bone mass. Unfortunately, after 30 the breakdown rate of bone takes over the rate at which it is being made.

It is important to build as much bone mass as we can before the age of 30 and to maintain its strength for as long as we can to reduce the risk of developing osteoporosis, (a condition where bones become weak and brittle) falling or suffering fractures.

Below are my top tips for building and maintaining these strong bones.

Physical Activity

Bones, just like muscles need to be stressed to grow. By placing small amounts of stress, in the form of exercise, on the bones you cause small amounts of damage to the bones. Then as you sleep and recover, your body sends cells in to fix the bone, making it stronger and denser.

Exercise should be introduced at a young age. This can be in the form of playing a sport, running, jumping as any weight-bearing activity has been shown to increase bone strength. Lifting weight correctly from a young age does not stunt growth which is a common unfounded belief. At UNIT 3 we work with several underage GAA teams to educate them in the importance of weight-bearing exercises and how to do so correctly and safely.

Unfortunately, as we get older many people decide to leave sport and sometimes physical activity altogether. While it is true our bone mass decreases after the age of 30, we can severely limit and even pause this breakdown through physical activity.

Even as we hit the latter stages of our lives it is vital to keep up exercise. At this stage, strong bones will provide support to reduce the risk of falling and if you do fall the risk of suffering a fracture is also decreased.

Calcium

Low calcium intake can lead to poor bone growth, weakened bones and increased risk of fractures.

For adults aged, 19 to 50 and men aged 51 to 70, the Recommended Dietary Allowance (RDA) is 1,000 milligrams (mg) of calcium a day. The recommendation increases to 1,200 mg a day for women aged 51 and older and men age 71 and older.

You can increase your calcium intake by consuming more;

• Milk, Cheese, and other dairy products
• Green leafy vegetables such as kale or spinach
• Calcium-fortified foods like cereal or juices
• Supplements are also available if discussed with GP or nutritionist

Vitamin D

Vitamin D is needed for the absorption of calcium.

For adults ages 19 to 70, the RDA of vitamin D is 600 international units (IUs) a day. The recommendation increases to 800 IUs a day for adults age 71 and older.

Sources of vitamin D include;

• Sunlight
• Oily fish such as salmon or tuna
• Eggs and mushrooms
• Supplements are also available if discussed with GP or nutritionist

People most at risk of suffering from low bone density include;

• Women. Especially after menopause
• Elderly people
• Physically inactive people
• People who are very thin or have had an eating disorder
• Anyone with a family history of osteoporosis.

People who fall into any of these categories should pay particular attention to their bone mass and follow the steps outlined above for maintaining strong bones.

Physical activity has numerous benefits for the body and increased bone strength is just another one of them. We all want to grow old as strong and as healthy as we can. Continuing to exercise throughout our lives is the best way to achieve this and should not be given up as we age.

If you have any questions or would like to try one of our classes please get in touch through the details provided at the top of this article.