Bone Health Basics

Bone Health Basics

Bones. They give our bodies structure, allowing us to walk, ride a bike, and hold a child. They protect our organs and store our supply of calcium, a mineral necessary for building and maintaining strong bones.

In the last 15 years, we have learned a great deal about bones — the way they work, grow, rebuild, weaken, and break. We now know that diet and exercise can grow strong healthy bones in children, and help maintain them as we age.

Most importantly, we have learned more about bone metabolism — which is how bone rebuilds itself and stays healthy throughout our lives. We have learned that some people are at higher risk for osteoporosis because their bone metabolism does not support sufficient rebuilding of bone. A healthy diet and exercise can help, but cannot solve this problem. However, doctors can now identify people at risk and provide treatments to correct problems with bone metabolism.

What we have learned about bone health is especially important as Americans are living longer. By 2020, half of all Americans over age 50 will have weak bones, according to the National Institutes of Health (NIH). We can improve this outcome by making changes to our diet and lifestyle, and preventing bone loss in people who are most at risk.

The good news is, no matter what your age, there are many things you can do to improve your bone health.

Importance of Bones

Bones and the skeleton play many important roles in the body. They:

• Store and supply calcium as needed for all of the cells and organs of the body
• Give our bodies support and muscle attachments which allow us to move and use our limbs
• Enclose and protect our vital organs
• Provide space for bone marrow, where all types of blood and bone cells are made

Nutrition and Bone Health

Good nutrition is essential to ensuring that the body has the protein, minerals, and vitamins needed to make and regenerate bone.

Calcium, phosphorus, zinc, and magnesium are necessary minerals that must come from our diets. Vitamins D, K, and A are needed for normal bone metabolism. Without these nutrients, our bones can become weak and more likely to break.

Calcium and Vitamin D are well known for the important role they play in building strong bones. The skeleton is our body's major storage bank for calcium, and Vitamin D helps our bodies effectively absorb calcium from our diets.

If we do not have enough calcium in our diets, calcium is removed from the skeleton, causing our bones to become weaker. Osteoporosis, the most common bone disease, can be worsened by a loss of calcium and other minerals.

Great sources of calcium are dairy products like yogurt and cheese, as well as cereals, soy products, and green leafy vegetables. Calcium supplements can also help if you generally avoid dairy products.

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