How to support bone health at any age

Your bones support your every move, protect your vital organs and act as a storehouse for important minerals. Keeping your bones strong, helps keep you strong and healthy as you age.

Understanding how your bone physiology changes over time can help you make decisions on how to keep your bones strong throughout your life.

Bone physiology in childhood and adolescence

Bone formation and bone mineral accrual occur mainly in childhood and adolescence. Forty percent of bone mass is gained during adolescence, ninety percent by eighteen years and peak bone mass is reached by your late twenties.

Bone physiology in adulthood

A natural balance between bone formation and bone resorption (where bone tissue is broken down to maintain critical blood calcium levels) among healthy people occurs from the ages of approximately 20–45 years.

Afterward, in older ages, a disorder in this balance can occur leading to a slight increase in the resorption process, which may result in bone loss and a lower bone density.

Factors affecting bone physiology

There are several factors affecting bone physiology and bone mass accrual. Some you can’t change; like genetics and gender. There are others you can have a positive influence on such as nutrition, physical activity and a healthy lifestyle. What can you do for you and your family to build and maintain strong bones?

How to help your kids grow healthy, strong bones

Help your kids grow strong bones through eating a diet rich in bone-building nutrients, a healthy lifestyle and by doing bone-building exercises.

Bone-building nutrients for kids

• Calcium, Magnesium and vitamin D are all important bone-building nutrients.

• Calcium combines with other minerals in your body that give your bones strength and structure.

• Magnesium build bones.

• Vitamin D is essential for calcium absorption and bone mineralisation. (See the table below for bone-building foods).

Bone-building exercises for kids

• Bones, like muscles, get stronger when you use them.

• Weight-bearing activities like walking, running, hiking, tennis and basketball can help strengthen bones.

• Resistance exercises like lifting weights can also be beneficial.

• At least sixty minutes of moderate-intensity, continuous activity on most days, preferably daily is recommended for children over eight. This helps achieve a healthy body weight.

Lifestyle tips for kids bone health

• Smoking can damage bone tissue. Smoking usually starts during adolescence, so being on the lookout for this habit is important. If you’re a smoker, consider the impact smoking is having on your bones, as well as the impact it’s having on your kids’ health.

• Getting off screens and getting out into the sun is also important for maintaining healthy vitamin D levels.

Keeping your bones strong as an adult

Making a commitment to your bone health throughout adulthood will help you age well and stay strong and active in life.

The same healthy bone principles apply in adulthood as they do to childhood, but the impact of your lifestyle decisions as an adult can have a far greater impact on your bone health as you age.

Nutrients for strong bones in adulthood

• Eating a diet packed with bone-building nutrients is important for not only accruing bone mass but also for maintaining it. Enjoy foods rich in Calcium, Magnesium and Vitamin D:

Exercises for strong bones in adulthood

• During adulthood, exercise aims to maintain bone mass and prevent premature bone loss. At least 30 minutes of daily weight-bearing exercise is recommended.

• Activities such as skipping, weight training, jogging, stair climbing, tennis, or hiking are great options.

• If you already experience musculoskeletal problems or ailments, speak to your healthcare practitioner before starting any new exercise program.

Lifestyle tips for strong bones in adulthood

• Maintaining a healthy weight, not smoking and if you drink alcohol — drinking moderately, will help you keep your bones strong.

• Reduce caffeine, salt and soft drink as these can also impact bone health and lead to calcium loss through the kidneys.

Hormonal health and strong bones in adulthood

• If your period has stopped for longer than three months, speak to your healthcare practitioner.

Medications and strong bones

• Some medications can impact bone health. Talk to your healthcare practitioner about how you can protect bone health while on medication.

Keeping bones strong in older adults

Aging, in combination with other factors, accelerates the decline in bone mass.

Other factors can include genetics, level of peak bone mass accrual in your youth, nutrition, physical activity and medical conditions.

To maintain bone strength in your later years the focus on nutrition, healthy lifestyle and physical activity is even more important.

Nutrients for strong bones in older adults

• In addition to the bone-building nutrients previously mentioned (see table below), protein is essential.

• Protein has been shown to increase intestinal absorption of calcium and help regulate hormones that build bone and muscle.

• Phytoestrogens may also be beneficial. Human trials have shown that phytoestrogens in food promote the conservation of bone mass adding these to your diet as you age, especially for women can be beneficial.

• Enjoy foods with these bone-building nutrients:

Exercises for strong bones in older adults

• For older adults, physical activity is the only single therapy that can simultaneously improve muscle mass, muscle strength, balance, and bone strength.

• Strength and resistance training is recommended with an average of three x 30-45 minute sessions per week (for a minimum of three months).

• Improving balance with exercises such as Tai Chi can help reduce falls.

• Speak to your healthcare practitioner before starting any new exercise program.

Lifestyle tips for strong bones in older adults

• Maintaining a healthy weight, not smoking and if you drink alcohol—drinking moderately are still important recommendations. As well as reducing caffeine, salt and soft drinks.

• Look after your vision, poor vision can lead to an increase in falls.

• Healthy exposure to sunlight is important for maintaining vitamin D levels.

• A diet and exercise program that promotes healthy blood sugar and heart health will indirectly and directly help keep your bone’s stronger.

Hormonal health and strong bones in older adults

• Menopause is a critical time for bone health. After menopause oestrogen levels drop which may lead to increased bone loss. The average woman can lose up to ten percent of bone mass in the first five years after menopause.

• A healthy lifestyle, a diet rich in bone-building nutrients and physical activity are essential at this time.

• Speak to your healthcare practitioner if you have concerns about the impact of menopause on your bone health.

Exercise, eating well and maintaining a healthy lifestyle will help keep your bones strong no matter what your age. Eating a diet rich in calcium, magnesium and vitamin D can help support bone health throughout your life and your requirements for these nutrients will change according to your age and your health. Supplementation may be required if your dietary intake is inadequate. Speak to your healthcare practitioner about whether supplements are right for you.

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