As we age, we tend to lose calcium and other minerals in our bones, resulting in a lack of density. Learn how to optimize calcium absorption, engage in weight-bearing exercises, and adopt a bone-healthy diet. With the right habits, you can improve bone strength.
What is Bone Strength?
Bone strength refers to the ability of bones to withstand force and resist fracture. It is determined by a combination of factors, including bone density, bone architecture, and the amount of calcium and other minerals in the bones. Bone density is a measure of the amount of minerals, such as calcium and phosphorus, in the bones. Bone architecture refers to the way the bones are structured, including the size and shape of the bones and the arrangement of the collagen fibers within the bones.
Bone strength is important for maintaining mobility and preventing fractures. Fractures can be painful and debilitating, and they can lead to long-term complications such as disability and loss of independence. Bone strength is particularly important for older adults, who are at an increased risk of osteoporosis and fractures.
Bone Strength: Why It Matters
Strong bones are essential for maintaining mobility and preventing fractures. Fractures can be painful and debilitating, and they can lead to long-term complications such as disability and loss of independence. Bone strength is particularly important for older adults, who are at an increased risk of osteoporosis and fractures. 1
Osteoporosis is a condition that causes bones to become weak and brittle. Osteoporosis is more common in women than in men, and it is most likely to occur in older adults. The risk of osteoporosis increases with age, and it is also more common in people who are white or Asian.
Fractures are a common complication of osteoporosis. Fractures can occur in any bone, but they are most common in the hip, spine, and wrist. Fractures can be very painful, and they can lead to long-term complications such as disability and loss of independence. Fractures are also a major cause of death in older adults.
Bone Strength: How to Improve
There are a number of things people can do to improve their bone strength, including: 2
- Getting enough calcium and vitamin D. Calcium is the main mineral in bones, and vitamin D helps the body absorb calcium.
- Exercising regularly. Exercise can help to build bone strength by putting stress on the bones. Weight-bearing exercises, such as walking, running, and dancing, are particularly effective at building bone strength.
- Maintaining a healthy weight. Being overweight or obese can increase the risk of osteoporosis and fractures. This is because excess weight can put stress on the bones and lead to bone loss.
- Not smoking. Smoking can damage the bones and increase the risk of osteoporosis and fractures.
- Limiting alcohol intake. Excessive alcohol intake can interfere with calcium absorption and lead to bone loss.
Learn More About Bone Strength
There are a number of resources available to learn more about bone strength, including:
- The National Osteoporosis Foundation
- The American Academy of Orthopaedic Surgeons