From infancy to old age, bones are made up of living tissues that are constantly changing and play an important role in building a strong body structure. Bones are also a major reservoir for many minerals and compounds essential for maintaining a healthy pH balance. While your bones are in good shape when you are young, they get affected by and susceptible to illnesses like osteoporosis that increases the risk of hip-fractures and other life-changing secondary symptoms as you grow older.
Scientifically speaking, bone formation continues until the age of 20 years, reaching a peak at 30. After 30, the breakdown exceeds formation and bones slowly decrease in density. If the body is unable to maintain adequate bone formation, bones continue to lose density and may become increasingly fragile, eventually resulting in osteoporosis.
Fractures and falls are major problems that affect bone health among the elderly. Up to 50% of people older than 70 years suffer from such issues, as per a Lancet Diabetes & Endocrinology report. While it’s important to build healthy bones during early years, you should take steps to maintain bone strength during adulthood too. In short, you should be well-informed about the importance of bone health through each stage of your life.
Dietary habits, supplements
Most people have deficiencies in their 20s, 30s or 40s leading to long-term bone health issues after 60s. The real problem starts after the age of 60 years, when you experience broken bones that require treatment. At that stage, many people ask, “Why do my bones get fractured so easily?” According to Dr Debashish Chanda, lead consultant, department of orthopedics, C K Birla Hospital, Gurugram, the problem starts in the initial stages of one’s life when vitamin D could have answered all such queries. “Even regular exercise can keep the bones healthy. Many women have low bone density at the age of 50 as they hit menopause, which can also result in osteoporosis. Beyond 50, it is important to check bone density. Both men and women must get their bone density checked after 2-3 years at the age of 60. It is the right age to prevent fractures,” says Dr Chanda.
Good dietary habits, vitamin D supplements and adequate sunshine can help. According to Dr Chanda, those who are 40 years or below must especially maintain good bone health and for this, one needs to maintain high levels of vitamin D, as it acts as a carrier for calcium, delivering it from the gut to the bone.
Dr Chanda further advises to go for core bone density check up instead of whole bone density. The reason is that the skull and pelvis bone never get soft and last till we die, so the whole body density test can give false results. “It is important to screen the areas which have a high tendency of fractures like legs, hands and neck,” he adds.
As per Dr Atul Mishra, director and head, orthopaedics, Fortis Hospital, Noida, calcium is an essential component of the bone. “If calcium absorption of the body is good then naturally the calcium that we eat is taken through the blood to the bones and gets deposited there. A calcium-rich diet such as milk, cheese, butter, buttermilk, curd and paneer are all essential food items that are to be taken regularly, particularly in women who are 50 years and above. But bone is a tissue that grows under stress, so we have to indulge in activities like sports, regular walking, cycling, and swimming. As age increases, if we indulge in a physical activity like this, it will take care of maintaining the strength in bones,” he adds.
While sunlight exposure is important, as ultraviolet rays lead to increase in bone density, Dr Chanda suggests the best time to consume adequate sunlight is early mornings. “UV rays are higher in early mornings and evenings in slanted tendential rays. UV rays convert active vitamin D in skin that helps in increasing bone density. If you don’t get sunlight then consume supplements. Calcium is available in Indian foods and one can get 1-2 gm of protein in green leafy vegetables, nuts, milk and its products, non-vegetarian foods but exercise, yoga, etc, also increase bone density,” Chanda adds.
Dr Yash Gulati, senior consultant orthopaedics, joint replacement & spine, Indraprastha Apollo Hospitals, New Delhi says bone health density can be increased naturally. “Bone is a dynamic structure with a protein network and calcium salts deposited in it with the help of vitamin D. Activity induces stronger protein network and vitamin D sufficiency and calcium and intake ensure good deposition of calcium salts,” says Gulati.
“Weight-bearing workouts promote bone remodelling and density. Strength exercise should be included to positively stress bones. Maintain a phosphorus, magnesium, and vitamin K-rich diet. Consume protein-rich foods to help maintain bone structure. Caffeine and alcohol should be avoided since they can interfere with calcium absorption. Quit smoking, as it is linked to reduced bone density,” adds Gulati.
Food supplements like nuts, turmeric, sesame seeds, and desi ghee are all natural ingredients to increase bone density. “Let’s compare this with a normal wood vis-a-vis a termite-eaten wood. A termite eaten wood is osteoporosis whereas osteopenia is somewhere between normal wood and termite eaten wood. Osteopenia is a clinical term to describe a decrease in bone mineral density below normal values, yet not low enough to meet the diagnostic criteria to be considered osteoporotic. Some parts are osteoporotic and some are strong. For example, some have weak hip bones and spine bones or vice versa. The diagnosis of osteopenia is important at this stage, ” adds Chanda.
However, Gulati warns not to stock up on supplements without consulting a professional. “Over-consumption of certain vitamins and minerals can have adverse effects on health. Injectable vitamin D should be avoided unless the patient has malabsorption issues. Before taking supplements, it’s crucial to undergo bone health tests. Age, gender, medical history and risk factors are among the variables that determine bone health testing. Bone density examinations are generally recommended for males over 60 and postmenopausal women around 50,” adds Gulati.
But he warns that those who have low body weight, a family history of fractures, or certain medical problems that influence bone health that increase the risk of osteoporosis should also talk to healthcare professionals about screenings.
“Testing at appropriate intervals helps identify problems early on, which facilitates prompt intervention and preventive actions. Collaborating with a healthcare expert guarantees a customised strategy to address particular needs revealed through testing, ensuring optimal bone health without the danger of needless supplementation or potential consequences. This is preferable to self-prescribing supplements,” adds Gulati.
Exercise, lifestyle changes
Besides healthy eating habits that work as building blocks required for bone growth and repair, results can also be obtained by eating a diet high in vital nutrients such as calcium, vitamin D, vitamin K and protein. One should also maintain adequate hydration that promotes general health and perform weight-bearing activities to preserve bone density and promote bone growth.
“Drinking too much alcohol might impede the healing of bones. Have good sleep for general well-being. Growth hormone is necessary for tissue repair, including bone healing, and is released by the body while you sleep. The body’s capacity to heal might be adversely affected by ongoing stress. Stress-reduction methods like yoga and meditation can improve overall recovery. While lifestyle changes support bone healing, it’s essential to note that fractures often require medical intervention, such as casting, splinting or surgery, depending on the severity,” says Gulati.
Resistance training, including weight lifting, helps in stimulating bone growth and maintaining bone density. Weight lifting is effective in promoting bone health in weight-bearing bones like the spine, hips and legs. The stress placed on these bones during resistance training encourages the deposition of minerals, such as calcium and phosphorus, making the bones denser and more resilient. “This is essential for preventing bone loss associated with ageing and conditions like osteoporosis,” adds Gulati.
Take care
Bone health at 40
- Consume dairy products, leafy greens and fortified meals
- Do regular weight-bearing workouts such as walking, jogging or resistance training
- Avoid smoking, excessive alcohol, sedentary lifestyle
Bone health at 50
- Take vitamin D supplements as your body’s ability to produce vitamin D declines with age
- Plan regular bone density testing to monitor bone health
Bone health at 60
- Incorporate balance and flexibility exercises into your routine, such as yoga or tai chi. These activities help improve stability and reduce the risk of falls
- Focus on a diet rich in protein to support muscle and bone strength such as lean meats, fish, eggs and legumes
- Hydration is vital for overall health, including bone and joint functione