Bone Health Maintenance - An Overview

Introduction

Health or being healthy is very important for an individual. Daily life, routine, and productivity depend on how healthy one is. The heart, lungs, liver, kidney, and every other organ are taken care of, but the core, which gives structure and shape to the human body- the bone—is often neglected. Bone health is important primarily during the growth spurt years (childhood, developing ages), which directly affects the quality of bone available during adulthood and aging.

What Are the Functions of the Bone?

Bone gives the body the structure it needs. Apart from that, it has the following functions:

• Bone is the storage site for calcium and minerals.

• Bone marrow is the site for storing and developing red blood cells.

• Helps attachment of muscles and helps in body movements.

• Protects the delicate vital internal organs (lungs, heart, liver, etc).

Why Is Bone Health Important?

At the stage of the fetus's development, bone formation begins. Initially, the skeletal system mainly comprises soft bones (cartilage). This cartilage, throughout childhood, continues to grow and begins to form a rigid and strong tissue, which is the bone tissue. The bone tissue grows through various stages and processes and reaches a stage of maturity, usually by the age of 18 to 25 years.

After the stage of growth and maturity, the bone starts another process called bone remodeling. Bone remodeling is triggered by various hormones, such as parathyroid, calcitonin, estrogen, etc. In this process, the old bone is resorbed with the help of bone cells called osteoclasts. Simultaneously, new bone is formed at the resorbed sites with the help of other bone cells called osteoblasts.

This bone remodeling is responsible for strengthening, healing, and repairing the bone. It also helps maintain calcium and mineral balance in the body by releasing calcium and minerals from the bone into the bloodstream or absorbing them into the bone from the bloodstream.

As the individual ages, the pace of remodeling changes. New bone is formed at a slower pace than bone resorption. The difference in pace affects the bone mass (the amount of minerals within the bone). This bone mass acts as a reservoir after age 30 and protects the bone from age-related bone diseases. If a good bone mass is not formed by the age of 30, the individual becomes more susceptible to various bone health issues (fragile, weak bones) with age.

What Factors Affect Bone Health?

Age is an obvious factor that affects bone health. However, there are various other factors as well:

• Diet (with less calcium and vitamin D).

• Sedentary (no regular exercise or physical inactivity) lifestyle.

• Smoking and alcoholism.

• Gender (less bone tissue, hormonal imbalance, etc., makes a woman more prone to bone health issues).

• Family history of bone diseases.

• Metabolic diseases (that interfere with calcium absorption).

• Prolonged use of certain medications (for example, antiepileptic drugs).

How to Check Bone Health?

A bone density test, which measures bone mass, mineral content, and density, helps accurately assess the risk for age-related bone diseases (osteoporosis).

How to Maintain Bone Health?

Healthy changes in lifestyle and a few habits can bring a world of change to bone health.

• Food - Healthy food choices aid in bone health maintenance.

• Calcium - Calcium-rich food such as fish (salmon, sardine), dairy products (milk, cheese, curd), eggs, nuts (almonds), and vegetables (kale, okra, broccoli) needs to be included in the healthy diet plan for bone health. For better absorption, having calcium in meals throughout the day is better than a single meal loaded with calcium-rich food.

• Vitamin D - Vitamin D is important for calcium absorption and plays a vital role in the growth and health of bone. Vitamin D is synthesized in the body on sun exposure of appropriate wavelength. However, overexposure to sunlight can cause other adverse effects (sun damage to the skin). Fish, dairy products, mushrooms, and eggs are rich in vitamin D.

• Vitamin C - Studies have shown that vitamin C prevents damage to the bone-forming cells and helps in their production. Oranges, strawberries, and lemons are rich in vitamin C.

• Vitamin K - Vitamin K helps modify osteocalcin (protein for bone formation) to bind itself to minerals in bones and helps prevent calcium loss from bones. Foods rich in vitamin K are soybean, eggs, cheese, and liver.

• Green and Yellow Vegetables - Studies show that vegetables such as broccoli, mustard greens, romaine lettuce, watercress, carrot, pumpkin, sweet potato, etc. when included in a diet from a younger age, they help with the mineralization of bone in childhood and maintenance of bone mass for adult.

• Protein - It is very vital for healthy bones. Researchers have shown that low protein intake can cause less calcium absorption, and high protein intake can cause the leaching of calcium from the bones. Hence, adequate protein intake is key for healthy bones. Various studies have shown a significant increase in bone strength and density in women following a balanced protein diet.

• Exercise - The regular activity of the human body helps maintain bone health. Studies have shown that including weight-bearing or strength training exercises at a young age can help enhance bone health. This is because bone remodeling is affected by stress on the bone. The more stress on the bone, the better the new bone formation, thereby increasing bone mass. Such regular exercise prevents early bone loss and maintains bone health. Individuals need to continue doing low-intensity to moderate-intensity exercises like walking or playing a sport such as a badminton to keep themselves active after 50 years of age. It is recommended to exercise for a minimum of 30 minutes a day, every day, and to include strength training exercises at least twice a week for better bone health.

• Habits- Avoid unhealthy habits. Smoking and alcohol have been shown to affect bone health negatively in various studies. Reduce the intake of alcohol. Avoid smoking completely. Sleep well for seven to nine hours at night. A well-rested body always heals and maintains well.

• Supplements - In some instances, the body's requirement for calcium and vitamins necessary for bone health may need to be improved through food. In such instances, if needed, additional supplements (calcium or vitamin D) will be prescribed by the doctors after consultation at appropriate dosages.

Conclusion

An adult has 206 bones, each of which must be healthy for a productive life. Studies have shown that minimal lifestyle changes help improve bone health. Starting at a young age to preserve the bones for one’s older self is recommended and will help in maintaining healthy bone health.