Why is bone health important?
From childhood through old age, bones play a fundamental role in supporting our bodies, protecting vital organs, and facilitating movement. As such, understanding bone health is crucial for making informed decisions about diet, lifestyle, and healthcare.
Maintaining strong and healthy bones is vital for overall well-being and quality of life. Bone health is influenced by a variety of nutrients, including vitamin D, vitamin K, magnesium, phosphorus, and protein, as well as lifestyle factors such as physical activity, hormone levels, and overall dietary patterns.
When should I start thinking about my bone health?
Bone health is often not taken seriously until it is too late. Unfortunately, ignoring bone health until later in life can have significant consequences, including increased osteoporosis risk. As it turns out, the foundation for building strong and healthy bones begins during childhood and adolescence, when bones are undergoing rapid growth and development. Bone mass reaches its peak by the time we reach our late 20s to early 30s, and the amount of bone mass achieved during this time will significantly affect bone health as we age. Therefore, making bone health a priority from childhood, by prioritizing proper nutrition, physical activity, hydration, and lifestyle habits, will maximize our chances to optimize bone strength and density later in life.
There are possible external factors that can negatively influence bone health and density at any age, including genetics, medication use, hormone balance, and lifestyle choices, so the goal would be to take proactive steps to ensure that our bones remain as healthy and strong as possible throughout our lifespan. Taking action to protect and strengthen our bones will help to reduce our risk of fracture and osteoporosis as we age.
What are some other common misconceptions about bone health?
Numerous myths and misconceptions about bone health persist amongst the wealth of available information, which can lead to confusion and misinformation.
For generations, cow’s milk has been presented as the ultimate source of calcium and the key to strong bone development. While it’s true that milk is rich in calcium and has been heavily promoted for its bone-strengthening benefits, there are many other dietary sources of calcium that can contribute to strong bones, including almonds, sardines, and leafy green vegetables such as kale, collard greens, and bok choy.
Another misconception is that calcium is the only mineral important for maintaining healthy bones. By focusing solely on calcium intake, we overlook the importance of other nutrients that play critical roles in bone maintenence. A well-rounded diet that includes a variety of nutrient-dense foods is essential.
Some other nutrients needed for optimal bone health and function include: vitamins D and K, magnesium, phosphorus, and protein. Vitamin D is needed for proper calcium absorption and utilization. If vitamin D levels are not adequate, the body may struggle to absorb calcium efficiently, regardless of how much calcium is consumed. Vitamin K is needed for bone metabolism and mineralization, while magnesium and phosphorus contribute to bone structure and strength. Magnesium helps convert vitamin D to its active form and plays a crucial role in improving bone mineral density. Choline citrate, when taken with magnesium, enhances its uptake for more efficient use in the body. Protein provides the building blocks necessary for bone formation and repair, so, even if calcium intake is sufficient, a diet low in protein may compromise bone health.
What other factors are helpful for improving bone health?
Healthy pH. Since bone cells are very sensitive to changes in pH, an alkaline lifestyle is ideal for bone health. It helps lower excess cellular acid, boosts energy production, and reduces inflammation. There are many components to an alkaline lifestyle including what to eat, drink, think, and do, and our Acid/Alkaline chart can help you to discover where your favorite foods fall on the scale of acid-forming to alkaline-forming in the body. If you’d like to learn more about factors affecting bone health, Dr. Russell Jaffe and his colleague, Dr. Susan Brown have put together this guide on Natural Bone Health.
Exercise. High-impact exercises such as running, jumping, and pickleball can promote bone density when combined with proper nutrition and adequate rest. When you exercise, your muscles pull on your bones, applying mechanical stress and inducing the piezoelectric (electromagnetic microcurrents) effect. Over time, as exercise and activity are repeated, the osteoblasts slowly add minerals like calcium, magnesium and phosphorous to existing bone, reinforcing the bone’s architecture, and building healthy bone. Be sure to combine with getting adequate restorative sleep, consuming a healthy diet including elements of an alkaline lifestyle to ensure maximum benefit. In addition, lower impact activities such as walking, climbing stairs, and Hatha prana yoga can also be effective to help build bone. Check out our earlier blog post on 6 Top Tips for Better Bone Health for more detailed recommendations.
Keeping Stress to a Minimum. Stress can raise cortisol hormone levels in the body, and cortisol interferes with the formation of bone-building cells. This can lead to a decrease in bone density. Practicing ways to minimize stress such as mindfulness practice, abdominal breathing, yoga and tai chi chuan can positively affect bone health.
What can I do every day to improve my bone health?
Here are a few practical tips to consider to maintain and/or improve bone health throughout your lifetime:
- Be sure to incorporate a variety of calcium-rich foods into your diet.
- Get adequate vitamin D through sun exposure, diet, and/or supplementation, especially if living in an area with limited sunlight. We recommend taking enough vitamin D3 to keep blood levels between 50 and 80 ng/ml.
- Enjoy magnesium-rich seeds, nuts, whole grains, and leafy greens to support bone health.
- Include vitamin K-rich foods in your diet, such as leafy greens, broccoli, and fermented foods like sauerkraut.
- Maintain a balanced diet that provides sufficient protein from sources such as organic lean meats, fish, eggs, beans, and legumes.
- Maintain an alkaline lifestyle, ensuring that you choose at least 60% alkaline-forming foods, hydrate adequately, and move your body often. Keep urine pH between 6.5 and 7.5.
- Encourage children and adolescents to engage in regular physical activity.
- Engage in weight-bearing exercises to help promote bone density and strength. Incorporate a variety of exercises into your routine as tolerated, including high-impact activities such as jogging, and low-impact exercises such as swimming, cycling, walking, and Hatha prana yoga.
- Listen to your body and adjust your exercise routine as needed, paying attention to signs of discomfort or pain.
- Consult with a healthcare provider or fitness professional to develop a personalized exercise plan that takes into account your individual needs, goals, and health status.
- Avoid smoking and limit alcohol consumption, as these habits can negatively impact bone health.
- Get plenty of restorative sleep.
- Practice techniques that help to reduce stress.
- Discuss bone health with healthcare providers during routine check-ups and consider bone density testing if risk factors are present. Stay informed about the latest recommendations for bone health screening and preventive care, and advocate for your own health needs.
How can I test my bone density and evaluate other risk factors?
Assessing bone density early on allows for the identification of potential risk factors and the implementation of preventive measures to maintain bone health and reduce the risk of fractures later in life.
Bone density testing (usually the DEXA test) may be recommended for individuals who: have a family history of osteoporosis or fractures; have experienced a fracture with minimal trauma; have certain medical conditions or take medications known to affect bone health; lead sedentary lifestyles or have poor dietary habits that may compromise bone density; are entering menopause or experiencing hormonal changes that can impact bone health. Bone density testing can also help monitor the effectiveness of interventions such as lifestyle modifications, dietary changes, and medications aimed at improving bone health and reducing fracture risk.
In addition to the urine pH test mentioned earlier in this article, there are other blood and urine tests that can be taken to evaluate risk and predictors of bone health. These include Vitamin D levels, High-sensitivity C-Reactive Protein (a predictive biomarker for inflammation), oxidative stress, and Lymphocyte Response Assay (LRA) tests (to determine if hidden allergies may be contributing to bone-weakening inflammation.)
Final Thoughts
We encourage you to apply the knowledge presented here and take proactive steps to support your bone health and minimize risk. Whether you’re making dietary changes, incorporating new forms of exercise, or advocating for bone health screening, every action you take contributes to the well-being of your skeletal system.
Here’s to healthy bones and a vibrant life!