Bone health is crucial for our overall well-being. Bones not only provide structure to the body and protect our vital organs, but also allow us to move through life and store essential minerals like calcium. It’s important to keep our bones strong.
The strength and health of our bones are influenced by many factors throughout our lives. Nutrition, exercise habits, health history and lifestyle choices - like smoking and alcohol use - all play a role in shaping our bone health.
Fortunately, there are steps we can take at every stage of life to support strong bones and help prevent conditions like osteoporosis.
The Basics
Bones are made up of protein, minerals and bone cells. These materials work together to give bones their strength, flexibility and structure.
Protein: Collagen is a protein that provides structure and flexibility to our bones. This flexibility allows our bones to absorb stress without breaking.
Minerals: Calcium, phosphorous and other minerals bind to collagen to add strength and hardness to our bones.
Bone cells: Bone cells create, maintain and remodel bones in response to environmental stress and the availability of minerals in our diet.
Our bones are living tissues. They are constantly being broken down and rebuilt through a process called remodelling.
Bone remodelling allows our bodies to repair small damages within our bones, adjust bone architecture in response to changing needs, and maintain normal levels of calcium in our bloodstream for other essential functions. Growth spurts are also part of bone remodelling.
Peak Bone Mass
Our bones grow rapidly during adolescence, gaining nearly half the mass they will have in adulthood in just a few years. Most people reach their maximum bone size and strength, or peak bone mass, between ages 25 and 30.
While genetics play a major role in determining how strong our bones can be, our lifestyle choices - such as diet and exercise - significantly influence whether we reach our full bone mass potential.
One key factor influencing peak bone mass in females is having a regular menstrual period. Menstrual cycles are linked to the production of estrogen, a hormone essentail for bone health. Irregular or absent periods, due to conditions like stress, excessive exercise, or eating disorders, can lead to lower estrogen levels. This can reduce peak bone mass and increase the risk of osteoporosis later in life.
Bone Loss
After we reach peak bone mass, the processes of bone breakdown slowly start to outpace bone regrowth, leading to a natural decline in bone mass as we age.
For men, bone loss typically accelerates after age 65, leading to an increased risk of fractures and osteoporosis. For women, rapid bone loss starts much earlier - around the time of menopause (usually age 50) – due to declining estrogen levels. As a result of these hormonal changes, women are typically at higher risk for osteoporosis.
Maintaining habits that support good bone health is essential for minimizing the amount of bone mass we lose with age.
What Is Osteoporosis?
Osteoporosis is a bone disease that occurs when bones lose too much density and become weaker, making them more likely to break. Osteoporosis can occur at any age but is most common in adults over 50.
Our risk for osteoporosis is influenced by several factors. Some of these factors can be modified through healthy lifestyle habits, while others, like age, gender, and family history, are beyond our control.
The following play a role in determining our risk for osteoporosis:
Age: While osteoporosis can occur at any age, the risk increases as we get older.
Sex: Women are at higher risk for osteoporosis due to lower peak bone mass and hormonal changes that occur with menopause.
Family history: Having a strong family history of osteoporosis is associated with an increased risk for the condition.
Hormonal changes: Low estrogen levels, particularly due to menopause or loss of a regular menstrual period, are one of the most significant risk factors for osteoporosis in women. Low testosterone levels in men, due to age or certain medical conditions, are also a risk factor.
Medical conditions: Certain medical conditions are associated with an increased risk of osteoporosis, including rheumatoid arthritis, celiac disease, gastric bypass surgery and diabetes.
Medications: Long-term use of certain medications can speed up bone loss and increase the risk of osteoporosis. Some medications that can contribute to bone loss include corticosteroids (ex. prednisone), anti-seizure medications and chemotherapy drugs.
Nutrition: Calcium and vitamin D are both crucial for maintaining strong bones and insufficient levels of either nutrient can lead to significant problems with bone health. When the body isn’t getting enough calcium, it starts to pull calcium from the bones to support other essential functions. Vitamin D helps the body absorb calcium.
Harmful substances: Smoking and excessive alcohol use can both contribute to bone loss, increasing the risk for osteoporosis.
Understanding the risk factors for osteoporosis is key to preventing the condition and maintaining bone health.
Diagnosis
Osteoporosis is diagnosed with a bone mineral density test. A bone mineral density test is a special x-ray test that measures the strength of your bones.
Your test result is given as a T-score, which compares your bone mineral density to the average peak bone mass of a healthy young adult of the same sex. Your result will fall into one of three categories:
Normal: A T-score of -1 or higher indicates that your bones are healthy.
Low: A T-score of -1 to -2.5 means that you have low bone density (osteopenia).
Osteoporosis: A T-score of -2.5 or lower means you have osteoporosis.
Osteoporosis Canada recommends that all adults aged 65 get a baseline bone mineral density test. Your healthcare provider may recommend that you get tested earlier if you have certain risk factors for osteoporosis.
Have Questions? Make an appointment with our primary care team to learn more about bone health and your risk for osteoporosis. Contact us at 705-269-6662 or moma@mushkegowuk.ca.