We often value ourselves by the visual image of our shape and size, as well as our general fitness and energy levels. Bones don’t always make it into the equation. However, bone health is deeply interconnected with overall health, impacting mobility, strength, and well-being as we age.
Bones are living tissues that constantly rebuild and remodel themselves throughout our lives. When our overall health suffers, bone health can deteriorate, increasing the risk of osteoporosis, fractures, and other bone-related issues. Understanding how general health affects bone health is essential for long-term vitality and independence. When we eat healthily and exercise, we must not forget the critical factors linking general health to bone health, and our responsibility for maintaining both.
The Basics of Bone Health
• Our bones are not static; they are dynamic structures that undergo continuous remodelling – a process where old bone tissue is replaced by new tissue. This cycle is essential for maintaining bone density, structure, and strength.
• In our younger years, bone formation outpaces bone breakdown, helping us to build strong and dense bones. However, as we age, the balance can shift, and we start losing bone mass faster than we can rebuild it, increasing the risk of fractures and osteoporosis.
• A combination of genetics, lifestyle factors, diet, physical activity, and hormonal balance determines our bone health. Therefore, adopting habits that benefit overall health will also contribute to healthier bones.
Foundations of Bone Health
Calcium: Known as the primary building block of bones, calcium strengthens bone structure and density. Calcium is stored in the bones and teeth, which act as reservoirs for maintaining calcium levels in the blood. When dietary calcium is insufficient, the body will draw calcium from the bones, weakening them over time.
Vitamin D: Vitamin D enhances calcium absorption in the gut, enabling the mineral to reach bones and strengthen them. Sunlight exposure triggers Vitamin D production in the skin, but people living in northern latitudes, those with darker skin, or those who spend little time outdoors may struggle to produce adequate amounts.
Magnesium: Magnesium is essential for converting Vitamin D into its active form, facilitating calcium absorption. Low magnesium levels can reduce the effectiveness of Vitamin D and lead to weaker bones.
Vitamin K: Vitamin K supports bone health by helping to regulate calcium in the body. It aids in binding calcium to the bone matrix, making bones denser and stronger.
Physical activity, body weight, hormones, chronic disease and lifestyle factors
• Weight-bearing and resistance exercises, such as walking, running, lifting weights, and dancing, encourage bone formation, and improve muscle strength, balance, and coordination – all of which prevent falls, a common cause of fractures among older adults.
• Hormones play a central role in bone health. Estrogen helps maintain bone density in both men and women by slowing the bone breakdown rate. In women, estrogen levels drop significantly during menopause, leading to accelerated bone loss. This is why postmenopausal women are at a higher risk for osteoporosis and fractures. Low testosterone levels in men can also have a negative effect on bone health.
• Body weight can influence bone health in multiple ways. Low body weight is a risk factor for osteoporosis, as it often correlates with lower bone density. Conversely, obesity may also negatively impact bone health, as excess body weight can place added stress on the joints and bones, increasing the risk of joint-related issues and inflammation, and leading to eventual bone and joint deterioration. Obesity may also in fact lead to osteoporosis as it may cause low-grade systemic inflammation and lower serum 25(OH)D levels.
• Chronic diseases, such as diabetes, cardiovascular disease, and chronic kidney disease, are associated with an increased risk of bone fractures and osteoporosis. Diabetes, for example, can impair bone quality and lead to increased fracture risk.
• Chronic inflammation is increasingly recognised as a significant factor affecting bone health. Conditions such as rheumatoid arthritis, inflammatory bowel disease, and lupus involve chronic inflammation that can accelerate bone loss.
• Smoking is a significant risk factor for osteoporosis. Quitting smoking can immediately benefit bone health, as it helps normalise bone remodelling and supports hormonal balance. Keep in mind that alcohol interferes with calcium absorption, disrupts hormonal balance, and damages the liver, impairing Vitamin D metabolism, and therefore negatively affecting bones.
Steps to promote Bone Health through General Health
1. Consume a balanced diet rich in calcium, Vitamin D, magnesium, Vitamin K and protein Leafy greens, dairy, fish, and fortified foods are excellent sources.
2. Exercise regularly, focusing on weight-bearing and resistance exercises to stimulate bone formation.
3. Maintain a healthy weight by avoiding being underweight or excessively overweight to reduce stress on bones and joints.
4. Limit alcohol intake and quit smoking to reduce the risk of bone loss.
5. Manage chronic diseases by following medical advice and taking medications as prescribed. Control blood sugar levels in diabetes and monitor kidney health if at risk.
6. Monitor hormone levels, especially around menopause or if testosterone levels decline, as hormonal health is closely tied to bone density.
7. Minimise stress and manage inflammation by practising stress-reducing activities like mindfulness, getting adequate sleep, and following an anti-inflammatory diet.