Osteoporosis and Bone Health
Cameron Johnson, PharmD | 07/03/2024
According to the Bone Health and Osteoporosis Foundation, approximately 10 million people in the United States have osteoporosis, and another 44 million have low bone mass, putting them at risk for developing osteoporosis. Understanding the causes of low bone mass and taking preventive measures is essential to maintaining strong and healthy bones.
What Causes Low Bone Mass?
Bones are composed of a sturdy framework of collagen filled with minerals like calcium and phosphate, which provide strength and rigidity. Throughout our lives, bones undergo a constant cycle of breakdown and rebuilding. Cells in our bones called Osteoclasts break down old bone tissue, while cells called osteoblasts rebuild new bone. Factors such as age, genetics, hormonal changes, and lifestyle choices can affect this balance. When osteoclasts outpace osteoblasts, bone density decreases, leading to low bone mass and, ultimately, osteoporosis.
Preventing Low Bone Mass
Vitamin D: Vitamin D is crucial for calcium absorption, a key mineral for bone strength. Ensure you're getting enough:
Recommended daily intake: 600 IU for ages 1-69, 800 IU for age 70 and older.
Sources: Sunlight exposure (varying by location and skin type), fortified foods (e.g., dairy, cereals), and supplements.
Calcium: Calcium is essential for bone mineralization and strength. Aim for:
Daily intake: 1,000 mg for adults 19-50, 1,200 mg for women over 50 and men over 70.
Sources: Dairy products, fortified juices, leafy greens, and supplements (calcium carbonate or calcium citrate).
Calcium Carbonate vs. Calcium Citrate: Calcium carbonate contains 40% elemental calcium (1,000 mg Calcium carbonate gives you 400 mg of calcium) and is better absorbed with food, making it a suitable choice for individuals with adequate stomach acid. On the other hand, calcium citrate contains 21% elemental calcium (1,000 mg Calcium citrate gives you 210 mg calcium) and can be taken with or without food, making it a better option for those with low stomach acid or who experience gastrointestinal discomfort with calcium carbonate.
Physical Activity: Weight-bearing and resistance exercises are vital for bone health:
Activities like weightlifting, using resistance bands, or bodyweight exercises stimulate bone formation.
Aim for at least two sessions per week to maintain or increase bone density.
In summary
Maintaining strong bones is crucial for overall health and longevity. By ensuring adequate intake of vitamin D and calcium, and engaging in regular physical activity, you can significantly reduce the risk of developing low bone mass and osteoporosis. To accurately assess your bone health, consider scheduling a DEXA body composition scan today. Monitoring your bone density through regular scans can provide valuable insights and help tailor your preventive measures effectively.
Taking these proactive steps now can support your bone health throughout life, enabling you to stay active and independent as you age.
References
National Institutes of Health, Office of Dietary Supplements. (n.d.). Calcium: Health professional fact sheet. Retrieved July 3, 2024, from https://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/
Bone Health and Osteoporosis Foundation. (n.d.). Osteoporosis Fast Facts. Retrieved July 3, 2024, from https://www.bonehealthandosteoporosis.org/wp-content/uploads/Osteoporosis-Fast-Facts-2.pdf
National Institutes of Health, Office of Dietary Supplements. (n.d.). Vitamin D: Health professional fact sheet. Retrieved July 3, 2024, from https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/
Bone Health and Osteoporosis Foundation. (n.d.). Weight-bearing exercises. Retrieved July 3, 2024, from https://www.bonehealthandosteoporosis.org/preventing-fractures/exercise-to-stay-healthy/weight-bearing/