Bones not only the sign of strength in body, but also a protecting shield for vital organs and a store house for calcium. The general thought is the nurturing and nourishment of bones is confined to young and adolescent age group. On the contrary the maintenance of bone health is all along the journey. With growing age and changing needs of the body there is modifications to lifestyle which needs to be inculcated to ensure strong healthy bones. I am Dr Neel Patel, would like to briefly discuss about healthy lifestyle for healthy bones.
Main factors affecting the bone health are age, body weight, female sex, physical activity, dietary calcium, medications, hormones, tobacco and alcohol use. As we age bone loss increases as compared to gain. Females have relative to less bone mass with hormonal imbalance (estrogen) and menopause making them more prone to osteoporosis. less activity and lean individuals have more tendency to develop osteoporosis (weak bones). People with thyroid disorders, long term steroids, cancer therapy are also at high risk.
There is dynamic bone turnover with new bone formation and remodeling happening profoundly until adolescent. By age 30 peak bone mass is attained. Thereafter the scale of turn over shifts towards more bone loss and little bone gain.
20 to 30 years:
This is the age during which maximum bone density is reached. Therefore, have at least 800mg-1000mg calcium each day and vitamin D 600-800 IU supplementation. Consider minimum of 30 minutes of weight bearing exercises like brisk walking 4-5 times a week and at least 2 times a week of muscle strengthening exercises.
30 to 50 years:
Now after attaining maximum bone mass, the body starts process of remodeling. Initially the losses are replaced equally but after 40 years the replacement slows down. Continue calcium of 800mg-1000mg with vitamin D 800-1000 IU. Bone and muscle strengthening exercises should be part of routine. This helps in strengthening bone, maintaining muscle mass and prevent falls.
50 and above:
The women who have attained menopause and men > 70 years should increase their calcium supplementation to 1200mg. they are the vulnerable population, with high risk for falls and fractures. They have high rate of bone turnover with loss holding upper hand. Physical activity and exercises to be curtailed to age and need hereafter.
Special:
Pregnant and nursing mothers are special. They need adequate calcium resources to the cater the need of little one. The baby’s skeletal strength is built on calcium derived from the mother. These women have exaggerated bone loss. Nevertheless, if the abide to daily calcium supplementation as per recommended daily allowance they can still balance the turnover. They bone lost during this period can be easily regained back with adequate nutritional supplementation and exercises in subsequent months.
‘’EXERCISE IS THE KING, NUTRITION IS THE QUEEN, PUT THEM TOGETHER YOU HAVE A KINGDOM.’’