Why is bone health important?
Bone health is essential to our physical function and overall well-being. While primarily providing structural and mechanical support for all our moving parts, our bones also conduct other important functions such as the production of blood cells, protection of vital organs, housing marrow, mineral storage, and hormone regulation.
Many people associate signs of weak bones with old age or elderly populations, but the idea that you only need to be concerned about bone health later in life, simply isn’t true. Putting off bone health can be harmful, as increased risks of bone disease, fracturing, and bone loss approach silently with age.
Understanding the importance of building and maintaining strong bones now, will help you establish better bone health for the future.
The basics of bone health
Bones are often thought to be dead, non-living material—but the reality is, our bones are living, active tissue that change, grow, and require active nourishment. Bone development can be influenced by many factors like genetics, aging, diet, physical activity, and disease.
Bone formation and growth
Our bones go through several different, and sometimes overlapping, growth periods:
Initial bone development will begin in the embryo, between the 6th and 7th week of pregnancy.
Once bones reach their full adult lengths and shapes, they shift to prioritize density and strength.
In other words, this means that most people will reach skeletal maturity between the ages of 18-21, and peak bone mass around ages 25-30.
The life cycle of bone cells
Bone cells are the driving force for bone growth, turnover, and repair. Our bones stop growing by a certain age, but bone tissue will be upcycled in a continual process of breakdown and renewal called bone remodeling.
Some of the specialized cells in charge of that process are:
Osteocytes
Osteocytes are mature bone cells that regulate the breaking down and building up of bones. They detect any pressure or stressors on the bones, and signal other bone cells to repair and maintain bone tissue.
Osteoclasts
The “bone breakers”, or osteoclasts, break down old bone tissue to make way for growth and repair.
Osteoblasts
The “bone makers”, or osteoblasts, build new bone cells which means the creation of new bone tissue and reinforcement for existing or damaged bones.
Bone remodeling is the incredible system that our body has in place to take care of healthy growth, consistent turnover, and bone repair, now and for the rest of our lives.
Early warning signs of weak bones
Some bone loss is natural as we age, but it can lead to weakened bones if ignored for too long. Bone density typically stays stable until about age 40, when the process of bone breakdown begins to outpace the process of bone formation.
But this doesn’t mean waiting until 40 to provide your bones the proper support they need—it means being proactive about bone support now. Detecting the signs of weak bones early on, can help you take action to course correct!
Signs of weak bones
Frequent back pain
Sudden or intense back pain can sometimes be a sign of a spinal fracture or collapsed or compressed vertebrae in the spine.
Loss of height or stooped posture
Excessive stooped or hunched posture can indicate a condition known as kyopsis—a rounded back spinal deformity caused by spinal bones wedging together.
Surprise bone fractures
Fractures as a result of minor falls, such as a fall from standing height, or normal stressors like bending, lifting, or even coughing.
Receding gums
Periodontitis, or gum disease, is a severe infection of the gums and may be an indication of weak bones. It is common for patients who have osteoporosis to also experience advanced gum disease as a shared result of low bone density.
Brittle nails
Deficiencies in calcium and vitamin D can hinder nail growth and lead to brittle nails, but could also be an underlying cause of weak bones.
A family history of osteoporosis or fractures
Genetics can play a role in bone health and may be a reason to check for weak bones or osteoporosis if there is a generational pattern.
What to do with signs of weak bones
Weak bones are also tied to osteoporosis, or the “silent disease”—which often doesn't display symptoms until you break a bone. With osteoporosis as the most common type of bone disease, it’s never too early to take steps to support strong bones and prevent broken ones.
Ways to support strong bones
Five steps to support strong bones:
Eat a diet rich in calcium, protein, and vitamin D to support bone growth, development, and muscle function.
Exercise regularly with weight-bearing and resistance workouts to encourage your bones to build bone tissue.
Avoid smoking and excessive alcohol, which can disrupt the body’s absorption of vitamin D and calcium.
Talk to your physician about any medical history of osteoporosis or bone fractures in your family, and your chances of getting osteoporosis or if you should take a bone density test.
Take a bone supplement like Bone Complex for an easy and comprehensive approach to supporting strong bones.
Comments