According to the CDC, 25% of adults in the U.S. are not active enough to promote optimal health. Physical activity is essential for healthy bone density, and being proactive about making lifestyle adjustments is important in maintaining bone health at every age.
In addition to creating exercise routines and getting nutritional support, discussing bone health with your doctor is essential. Asking questions is fundamental to understanding bone function, so you can take preventative measures that support optimal bone health and healthy living.
The 11 Most Frequently Asked Questions About Bone Health
There are 206 bones in the adult skeleton, and each is essential for the proper mechanical function of the body. There are also many questions about bone health, and I want to take a moment to answer the most frequently asked questions to help you along your bone health-journey
1. How can I maintain healthy bones?
Since bone is living tissue, its structure changes as part of normal aging. Being proactive about bone health can support bone density and fortify your existing skeletal structure. You can do this with a comprehensive approach that includes:
♦ Balanced nutrition to maintain healthy vitamin D and calcium levels
♦ Regular exercise that includes weight-bearing exercises like hiking, walking, and elliptical training
♦ Healthy habits such as not smoking
♦ Healthy weight maintenance
♦ Talk to your doctor to see if any medications you are taking are affecting your bone health.
♦ Get routine bone mineral density studies (DXA) to assess bone density.
2. Which minerals are stored in bone?
The bone matrix acts as a reservoir for several minerals, of which calcium and phosphorus are incorporated into bone tissue. These can then be released back into the bloodstream to support physiological processes in the body.
It is important to maintain healthy vitamin D and calcium levels through diet to optimize the mineralization of the bony matrix. When not maintained through diet, the minerals are removed from the bone as the body needs them, altering bone density.
3. Why do bones occasionally ache?
Poor diet with decreased essential mineral intake, hormonal changes, and an inactive lifestyle can cause physiological changes to the structures around your bones and occasional discomfort. It is important to support bone density and strength with supplements that include essential minerals for bone health like vitamin D3, calcium, and vitamin K2.
4. Why is calcium necessary for bones?
Sixty percent of your bone weight is made from a mineral complex consisting of a highly absorbable form of calcium, known as calcium hydroxyapatite. Your body requires this essential compound for bone density support and bone maintenance.
Your body cannot make calcium, so you must get it through diet. Although adequate calcium can be obtained this way, it is difficult for many people, particularly those who avoid dairy products.
Calcium is a central component of bone tissue, so maintaining calcium intake is essential for bone health. When diet falls short, supplemental support can promote healthy bone density at any age.
5. Why do bones need vitamin D?
Vitamin D is not just one vitamin but rather a family of vitamins. Of this family, D2 and D3 are the most common. Vitamin D3, specifically, is more bioavailable and an effective way to ensure that your body absorbs enough calcium and phosphorus from your food to support bone strength.
As you get older, the breakdown of bone occurs faster than new bone generation, making vitamin D3 an essential nutrient for bone health. Vitamin D3 is produced when your skin is exposed to the sun and can be found in foods like oily fish, liver, mushrooms, and supplements.
6. What does vitamin C do for bones?
Vitamin C is the essential cofactor for the two enzymes required for collagen synthesis. Collagen is the protein matrix laid down by bone-building cells, providing the scaffolding for bone formation. As an antioxidant compound, vitamin C also helps support bone formation by helping reduce occasional oxidative stress.
7. Is B12 good for bones?
Vitamin B12 plays many essential roles in the body, and research shows there is a beneficial role for B12 with regard to bone health. Vitamin B12 helps to support healthy homocysteine levels, an amino acid that promotes bone cell activity and bone formation.
8. How can I support bone density as I age?
You experience peak bone density in your late 20s and early 30s, after which bone breakdown occurs at a faster rate than bone formation. Starting any lifestyle intervention once bone health begins to decline can have you starting at a disadvantage. It is important to be proactive by establishing a daily routine that includes balanced nutrition, regular exercise, and lifestyle habits to support healthy bone density.
9. What type of exercises will help keep my bones strong?
As living tissue, bones respond to exercise, and as part of your routine, certain exercises can promote bone strength. Weight-bearing exercises force you to work against gravity, including walking, jogging, hiking, dancing, and climbing stairs. Resistance training can help promote strength, and balance therapy is also important to help reduce the risk of falls.
10. What are the most common areas affected by normal aging?
The areas of the body most commonly affected by normal aging, and the most commonly evaluated in bone mineral density studies, are the wrists, spine, and hips. With regular exercise and balance therapy, you can reduce the risk of falls and support the long-term health of the bones in these areas.
11. What can happen if I don’t take care of my bones?
After your 30s, bone breakdown occurs at a faster rate than bone formation. Taking a proactive approach to bone health can help you promote bone mineralization and healthy bone density. Taking care of your bones means that common age-related bone issues don't have to slow you down.
Taking Supplements for Bone Health
In addition to regular exercise and a balanced diet, there are benefits to adding supplements to your bone health routine. The right supplement can help fill dietary gaps to ensure your bones get the essential nutrients they need.
I highly recommend OsteoMD® to anyone looking to build and maintain healthy bones and promote skeletal strength. I worked with 1MD Nutrition to formulate this comprehensive bone health solution using four bioavailable nutrients to support bone mineralization and healthy bone density.
MenaQ7®, an optimal form of vitamin K2, supports bone cell activity for proper bone mineralization. Vitamin D3 and calcium hydroxyapatite help maintain healthy calcium levels in the body and, in combination with vitamin K2, work to get the calcium to the bones where it is needed. The addition of CalZbone®, a patented Cissus quadrangularis extract, supports healthy bone density and can help reduce occasional bone and muscle discomfort.
Final Thought
Knowledge is essential in the promotion of bone health, and it is important to discuss bone health with your doctor. By asking questions, you can get the information you need. Once armed with the facts, you can ensure that your daily routine includes the right nutrition, exercise, and habits for optimal bone health.
Dr. Adam Kreitenberg
Dr. Adam Kreitenberg is dual board-certified in both rheumatology and internal medicine. He completed his internal medicine internship, residency, and rheumatology fellowship at the University of Southern California and Los Angeles County Medical Center.
