One fascinating thing about bones is that they are dynamic organs, constantly being built up and broken down. Starting in utero, and continuing throughout our lives, bones go through cycles of “remodeling.” When bones are stimulated by physical activity and metabolic signals, osteoclast cells are alerted to dissolve bone with acid to release nutrients like calcium and phosphate into the blood stream. This process of dissolving bone creates large cavities in the lattice-like matrix of the bone. In healthy bones, osteoblast cells are called in after the osteoclast cells to repair and rebuild the matrix with collagen and minerals, maintaining the bone’s strength and durability. The more intense the stimulation is on the bones, the more osteoblasts the bones will produce to fill in the cavities to remodel and refresh the architecture.
Osteoporosis (from Greek, meaning “porous bones”) is a condition where the structure and integrity of bones become increasingly hollow, brittle, and, as such, susceptible to fracture and injury. In this condition, even the most minor daily activities that humans take part in such as coughing or bending over can cause debilitating and potentially fatal fractures. Although post-menopausal women are often considered the most vulnerable demographic to develop osteoporosis, the disease can effect anyone, regardless of sex or gender. Where a person is on the risk continuum depends largely on their lifestyle and diet over the course of their lifetime.
Bones are in their most productive phases in the first three decades of life. The more active we humans are (and the healthier our diet and lifestyle) during those early years, the denser our bones become. Although some deterioration of total bone mass is inevitable, the degree and severity depends on several factors including age, genetics, hormonal changes or disorders, nutritional deficiencies, and lifestyle. Some bone loss naturally speeds up when a menstruating person goes through menopause (osteoblast cells are influenced by estrogen and progesterone hormones which drop rapidly during menopause). Although the decline is more subtle in testosterone-based bodies, androgen hormone levels decline during male andropause between age 60 and 70 which has the same effect on osteoblasts.
If, however, a person has genetic or lifestyle predispositions to weak or thin bones, their bones may deteriorate faster regardless of whether or not they have reached their peak bone density. People losing bone density at a rate of 10-15% may be considered to have osteopenia, the precursor to osteoporosis, whereas osteoporosis may be diagnosed once a rate of 25-35% of bone density is lost
The good new is, that as long as we are living, our bones are living and there are things we can do to help them. Bones are a perfect example of the adage: use it or lose it. Because bones respond to stimulation, we must keep them active to keep them in working condition. However, the type of exercise one does makes a difference. As Dianne Daniels writes in Exercises for Osteoporosis, “Bone responds to intensity, not duration.” Walking running, dancing, skating, etc. can initially help build bone structure, but then the bones acclimate to the movement and bone mineral density accumulation stagnates. Continually increasing weight through strength training, manual resistance exercises, or carrying heavy objects (groceries included!) helps to stimulate bones for new growth. Moderate exercise, cleaning the home, or climbing stairs also helps improve balance, reaction time, strength, and flexibility which lowers the risk of falls or injuries. Moderate exercise 60 minutes 3-4 times a week (avoiding over exercising) helps maintain muscle mass and bone density.
To learn more about about ways you can support bone health through food and lifestyle at any age, get in touch about designing a program that's right for you.
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