Age is a factor we cannot escape, and it affects various aspects of our health, including our bones. The reality is, as we age, our risk for debilitating fractures increases due to a decrease in bone density and strength. That’s the bare bones of it.
Dr. Minisha Sood, a renowned board-certified endocrinologist, highlights the importance of bone health at all stages of life. This importance becomes more pronounced as we age because maintaining our bone strength and density becomes more challenging. When we don’t address these changes, we set the stage for osteoporosis, a bone disease characterized by porous, less dense bones, increasing the risk for fractures.
While we cannot change every factor leading to osteoporosis, understanding how the condition develops can empower us to control what we can manage, ensuring we maintain robust bones as we age.
So, what triggers osteoporosis?
Loss of bone mass is a normal part of aging. However, in individuals with osteoporosis, this loss accelerates, altering the structure of their bone tissue. The reasons are multifaceted, often stemming from age-related changes, but other factors also come into play.
Hormonal Changes with Aging
Estrogen and testosterone are crucial hormones for maintaining healthy and strong bones. These hormones naturally decline as we age, impacting bone health. This is especially true for people going through menopause, who often experience rapid bone loss during this life stage.
Specific Health Conditions
Certain health conditions, including rheumatoid arthritis, cancers, HIV/AIDS, anorexia nervosa, and other endocrine or gastrointestinal diseases, can negatively affect your bones, increasing the chances for osteoporosis. These conditions can affect anyone but become more prevalent as we age.
Medication Use
Long-term use of certain medications can weaken your bones. These include antiseizure medicines, aromatase inhibitors, chemotherapeutic drugs, certain immunosuppressive drugs, some hormone therapies, blood thinners, certain mental health medications, and more. If you’re on any of these medications and have concerns about your bone health, talk to your doctor. They can potentially adjust your treatment or dosage to mitigate fracture risks.
Apart from these, other factors such as race or ethnicity, nutrient deficiencies, bone structure, family history, activity level, and lifestyle habits like smoking and drinking can also contribute to higher osteoporosis risk.
But here’s the silver lining: even though we can’t turn back time, there are several strategies to keep your bones sturdy as you age and prevent osteoporosis naturally:
- Incorporate Calcium-Rich Foods in Your Diet Calcium is essential for our bones. Adults under 50 require 1,000 milligrams of calcium each day, and for those 50 or older, this requirement increases to 1,200 milligrams. You can find calcium in foods like milk, yogurt, cheese, dark leafy greens, soybeans, calcium-fortified tofu, and certain fortified foods.
- Don’t Ignore Other Bone-Healthy Nutrients While calcium is the mainstay of bone health, your body also needs vitamin D, vitamin K, potassium, and magnesium for strong bones. The best way to get these nutrients is by consuming a variety of wholesome, nutrient-dense foods like fruits, vegetables, whole grains, lean proteins, nuts, and beans.
- Consider Supplements If you struggle to get enough calcium from food alone, supplements can help. However, keep in mind that food sources are usually best since they come with other beneficial compounds and nutrients that aid absorption.
- Stay Active Regular physical activity that stresses your bones can slow bone density loss and even encourage the growth of new bone. Activities include walking, dancing, jogging, weight-lifting, and higher-impact sports like tennis or basketball.
- Quit Smoking and Limit Alcohol Tobacco and alcohol use negatively impact bone health. If you’re struggling with quitting smoking, talk to your doctor. If you drink, limit yourself to a drink or two per day.
If you have concerns about your bone health, especially if you have a history of calcium or vitamin D deficiency or if you’ve taken medications that can affect bone health, it’s never too early to discuss with your doctor.
Taking charge of our bone health as we age is paramount. Remember, while aging is inevitable, osteoporosis is not. With the right knowledge and habits, we can maintain our bone strength and enjoy an active, vibrant life at any age.
