How to prevent brittle bones and stay strong as you age

By Ranjana Sunil

Did you know that your bones begin to lose mass or density as you get older? They start losing calcium and other minerals, making them more brittle and fragile.

Let’s learn what you can do to keep your bones healthy.

First, let’s understand what your bones are made of. They are largely made of a protein called collagen, and their hardness and strength come from calcium phosphate.

Next, let’s understand that your bones are living tissue that is being replaced constantly.

You start to lose more bone tissue than you replace as you get older. Women lose bone mass faster especially after menopause, that is between the ages of 45 to 55. In men, the bone loss is gradual but after 65 the bone loss rate is the same in both.

Now, let’s understand what Bone Density is.

Bone Density is a measure of how strong and thick your bones are. It’s like the concrete in a building – the denser it is, the stronger the structure.

What makes your bones brittle?

The first is aging. As we get older, our bodies become less efficient at building new bone.

The second is nutrient absorption.  Poor diet, inadequate intake of calcium and Vitamin D can weaken bones over time.

The third is hormonal changes. Menopause causes significant drop in estrogen levels among women, accelerating bone loss. Men also experience a gradual decline in testosterone, affecting bone density.

The fourth is lifestyle factors.  Less active lifestyles lead to weaker bones, as weight-bearing and muscle-strengthening exercises are essential for maintaining bone density.

How low bone density impacts you

Decreased bone density can lead to osteoporosis, a condition where bones become brittle and fragile.

This increases the risk of fractures, especially in the hip, spine, and wrist. Fractures can happen after minor falls or even when bending or lifting.

In the case of arthritis, even simple tasks, such as twisting your wrist or back, or stepping from a curb with a jerk, can cause a fracture.

Tips for healthy bones

But you need not worry. You can save your bones from becoming brittle through the following six tips.

Tip 1.  Eat Calcium-Rich Diet:  Ensure your diet includes plenty of calcium. Dairy products, leafy greens, almonds, and fortified foods are great sources. Don’t forget about magnesium and vitamin K, found in nuts, seeds, and green vegetables.

Tip 2.  Top up Vitamin D:  Vitamin D helps your body absorb calcium. One good way is spending sufficient time in the sun to build your Vitamin D reserves. The second is through health supplements.

Tip 3.  Exercise Regularly:  Weight-bearing exercises like walking, lifting weights, and yoga can help maintain bone density. Aim for at least 30 minutes of exercise most days of the week.

Tip 4.  Avoid Smoking and Limit Alcohol:  Both can contribute to bone loss. Quitting smoking and moderating alcohol intake can significantly benefit your bone health.

Tip 5.  Improve Balance:  Falls are a major cause of fractures in older adults. Balance exercises can help reduce the risk of falls.

Tip 6.  Regular Check-ups:  Regular bone density tests, especially if you are over 50, can help you take preventive measures on time.

By following these tips, you can keep your bones strong and reduce the risk of fractures and osteoporosis. Remember, your bones are the foundation of your body – treat them well!

Read also:
Why the mere fear of falls alters elderly behaviour
How can we prevent the elderly from falling?