Taking Charge of Your Bone Health in Midlife

Introduction

Our bones serve many important roles in the body, including providing structure, protecting vital organs like the brain and heart, help facilitate movement and store vital minerals like calcium. Ageing usually results in changes in the bones, especially a slow decrease in bone density. If not managed properly, poor bone health can have lasting effects on quality of life especially from midlife to elderly years. The most common bone disease, Osteoporosis, is a condition which involves low bone mass and deterioration of bone tissue, causing the bones to become fragile and consequently increasing the risk of fractures. Fortunately, measures can be taken to preserve and improve bone health well into our later years.

The Basics: Understanding Bone Health

The bones are constantly being renewed; old bone is broken down and new bone is formed through a process called remodelling.

The bones continue to develop, until the peak bone mass is reached between the ages of 25-30. This is the maximum bone size and strength each person will attain.

As we approach midlife, the formation of new bone slows down considerably and is outpaced by the breaking down of old bone.

Consequently, from around age 40, bone mass starts to slowly decrease. This is especially noticeable in women, who tend to have a lower peak bone mass.

Furthermore, women lose more bone mass as they approach menopause due to the decrease in oestrogen levels. This increases the risk of fractures and is a major reason why women are more susceptible to osteoporosis than men. The good news is that through several methods including a diet that includes Vitamin D and calcium, and healthy lifestyle habits like exercise, you can take charge of your bone health.?

Osteopenia vs. Osteoporosis

Osteopenia is a condition that involves lower than normal bone mass or bone mineral density and is usually precursory to osteoporosis. Without proper treatment, osteopenia can progress to osteoporosis. Osteoporosis is a systemic bone condition characterised by brittle and weak bones that are susceptible to breaking easily.

Factors Affecting Bone Health in Midlife

• Diet: Vitamin D and Calcium are very important for healthy bones, as calcium is the main mineral found in bones while vitamin D helps to maximize the body’s ability to absorb calcium. For example, people between the ages of 19-50 years need at least 1000 milligrams of calcium and 600 IU of vitamin D daily.?
• Lifestyle: A sedentary lifestyle can contribute greatly to weakening of the bones. Weight-bearing and strength training exercises can especially help to maintain bone density. It is also noteworthy that these exercises in excess can lead to bone weakening when they’re not accompanied by adequate recovery and proper nutrition. Poor sleep, stress, smoking and excessive alcohol intake can also negatively impact bone health.
• Family History: People with family history of osteoporosis are at a relatively higher risk for developing the condition.?
• Hormonal Changes: Oestrogen plays an important role in maintaining bone density, and the decline in oestrogen levels associated with menopause causes a sharp decline in bone density in women.?

Strategies to Improve and Protect Bone Health in Midlife

• Nutrition: The recommended minimum daily intake of calcium for adults under 50 is 1000 mg, while for adults over 50 it’s 1200 mg. Some calcium rich foods include dairy foods, vegetables such as broccoli and okra, soya beans and sardines. It is also important to ensure intake of at least 600 IU of Vitamin D daily. The main source of vitamin D can be from exposure to sunlight on the skin, and from foods such as salmon, mackerel, and egg yolks. Although both are available as supplements, dietary intake is the preferred way to meet the daily intake recommendations. Other important nutrients include Magnesium, Vitamin K and protein.
• Regular Exercise: Activities like jogging, walking, hiking, and running can improve bone strength. This can also be achieved through strength training including using resistance bands. Activities like yoga that improve balance, and flexibility can also be beneficial.
• Regular Check-ups: This is especially important for people with family history of bone diseases like osteoporosis, or a history of fractures. You can consult your doctor to have your bone density tested and assess your bone health to identify any problems early on. Additionally, if you experience issues such as chronic back pain, unexplained fractures or reduced height, it is important to consult a doctor as these may be signs of an issue with your bone health.?

Conclusion

Our bones play vital roles in the body, and it is crucial to maintain healthy bones especially in midlife to ensure good quality of life. This is possible to achieve through maintaining a healthy diet and lifestyle choices, and regular check-ups. It is also beneficial to educate ourselves on bone health, its importance and, recognize that each small positive change counts towards maintaining healthy bones.?

References?

Campbell, B. (2012).?Healthy Bones at Every Age. [online] Aaos.org. Available at: https://orthoinfo.aaos.org/en/staying-healthy/healthy-bones-at-every-age/.

Fang, H., Deng, Z., Liu, J., Chen, S., Deng, Z. and Li, W. (2022). The Mechanism of Bone Remodeling After Bone Aging.?Clinical Interventions in Aging, Volume 17, pp.405–415. doi:https://doi.org/10.2147/cia.s349604.

McPhee, C., Aninye, I.O. and Horan, L. (2022). Recommendations for Improving Women’s Bone Health Throughout the Lifespan.?Journal of Women’s Health, 31(12). doi:https://doi.org/10.1089/jwh.2022.0361.

National Institutes of Health (2017).?Vitamin D. [online] National Institutes of Health. Available at: https://ods.od.nih.gov/factsheets/VitaminD-Consumer/.

Nih.gov. (2017).?Office of Dietary Supplements - Calcium. [online] Available at: https://ods.od.nih.gov/factsheets/calcium-healthprofessional/#h2.

Written by Yasmin Sani