Bone health: Tips to keep your bones healthy

What are Bones?

Bones are rigid connective tissues that form the skeletal system of your body. The adult body has 206 bones. Bones perform several important functions, like giving shape to your body, protecting your vital organs, and helping you move.

Structure of Bones

Bones are made of protein (collagen) and calcium phosphate, which make them strong. They have two main layers: 

• Cortex (compact bone): This is the hard, rigid part of the bone. 

• Cancellous bone (spongy bone): This is the softer part of the bone that resides inside the cortex. This part contains bone cells (Osteoblasts, osteocytes and osteoclasts). Bone marrow is made and stored in this region.

Bones are living tissues that regenerate themselves through bone cells. Osteoblasts break down old bone tissue to make space for new ones, and osteoclasts form new bone tissue. Osteocytes maintain bone structure.

Importance of Bone Health

Bones perform several important functions. They play a vital role in maintaining body’s structure by creating a rigid framework. They enable muscles to generate movement from specific attachment points and also protect the vital organs of the body. Bone marrow produces red blood cells, white blood cells and platelets through a process called haematopoiesis.

Bones regenerate themselves by a process called remodelling, where old bone tissue is broken down and new tissue is formed.

Remodelling increases bone mass and maintains their rigidity. After the age of 35-40, rate of remodelling starts to decrease. Low bone density makes bones fragile and prone to fractures. This low bone density also increases the probability of joint pain. Thus, maintaining bone health is important to keep them strong and healthy.

Conditions Affecting Bone Health

Bones are strong and they regenerate themselves. But certain conditions are responsible for degrading bone health, leading to pain, fragility and other complications. Lifestyle choices, medical conditions and certain medications may worsen bone health.

• Age: With increasing age, bone mass density starts to decrease. This causes bones to become fragile and prone to breakage.

• Genetics: people with family history of osteoporosis, arthritis or other bone-related conditions are at risk of poor bone health.

• Lifestyle factors: Smoking, drinking alcohol, excess or very low bodyweight, and sedentary lifestyle are factors which may affect bone health.  

• Poor diet: Bone health is affected when diet lacks important nutrients, like calcium, vitamin D, iron and protein.  

• Hormonal problems: Low testosterone and oestrogen levels, hyperactive thyroid gland, and high cortisol levels affect bone health.  

• Health conditions: osteoporosis is a condition that causes bones to become brittle and fracture easily. Other conditions, like fractures, rheumatoid arthritis, and kidney disease are responsible for affecting bone health.   

• Medications: long-term use of corticosteroids damage bone health immensely. Some anticonvulsants, chemotherapy drugs, diabetes medication and proton pump inhibitors also degrade bone health. 

• Physical stress: People like with physically demanding careers, like athletes, dancers and construction workers, are at high risk of fractures and injuries. These may lead to worsening bone health.

How to Maintain Bone Health

Maintaining bone health is essential to avoid conditions like osteoporosis, especially as you age. It depends on factors like diet, activity levels and some lifestyle habits. Here some easy steps you can follow to manage bone health:

• Nutrition: Proper nutrition is essential for maintaining bone health. Bones need nutrients like calcium, vitamin D, protein and some essential minerals to stay healthy. Fruits, vegetables, curd, cheese, seeds, nuts, legumes, fish, and eggs are rich sources of these nutrients.  

• Exercise: Regular exercise helps maintain bone health and keeps them strong. Walking, jogging, weight-lifting and yoga help promote bone health.  

• Lifestyle habits: smoking and drinking alcohol must be avoided. Maintaining a proper body weight is essential to help protect the bones. Avoid falls and accidents as best as you can to prevent fractures or complications. 

• Regular Check-ups: Regular bone density tests (DEXA scans) are essential for women and men above 50 years of age. This helps detect osteoporosis at its early stages. 

• Medications: Long-term use of steroids can cause osteoporosis. Discuss alternatives with your doctor. 

• Bone health supplements: Bone health supplements do not replace food and exercise. However, they can help you meet your requirement for essential nutrients. Vitamins for bone health, like Vitamin D and K, along with calcium supplements, can be consumed under the supervision of your doctor.

Conclusion

Bones form the framework of our body, so it is essential to maintain bone health. But certain conditions and lifestyle inconsistencies may affect bone health significantly. At Manipal Hospitals, our expert team of Orthopaedics, along with Dieticians and Physiotherapists, are here to help you with all sorts of problems affecting your bones and guide you through every step of the way for optimum bone health. Visit your nearest Manipal Hospitals unit today for comprehensive Ortho care.