Bone health - why it's important to start now

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You have 206 bones in your body - isn't it time you started looking after them?

We've all heard of osteoporosis. Most of us have a general understanding it's related to brittle bones, particularly in older women - because it's affected someone we know. But is it only the elderly that suffer from it?

According to Healthy Bones Australia, there are over 173,000 broken bones each year due to poor bone health. Taking care of our bones is important at every age and gender, and there are ways to get them in tip-top shape to support us through all stages of life.

What is osteoporosis?

'Osteo' is derived from the Greek and Latin word osteon meaning bone. 'Porosis' is Latin for porous - so osteoporosis is simply porous bones, leaving us more susceptible to fracture.

Osteoporosis is diagnosed through a bone density test. This uses a T score representing the bone density of an average, healthy 30-year-old. A deviation below −2.5 indicates osteoporosis. Women are at higher risk due to naturally smaller bone structure and hormonal changes throughout life.

Why does it happen?

Bones are living organisms, primarily made from collagen and calcium. They are constantly remodelling through a process called bone turnover - the constant resorption (break down) of old bone and formation of new bone. Lifestyle factors, exercise, nutrition, body mass, and age all influence this process.

Bone density typically peaks in our 20s, around the time we reach skeletal maturity. Around age 50, bone turnover can start running at a loss, leading to more fragile and brittle bones. There are several key life stages where bone health deserves close attention:

Puberty

Significant growth spurts mean bones are changing rapidly. This can lead to clumsiness and awkward movements as the brain adapts to new height and shape - and sometimes to the injuries we see in clinic.

Pregnancy and postnatal care

During pregnancy, bodies absorb calcium more efficiently and produce more oestrogen, helping to protect and grow bones. While breastfeeding, a calcium-rich diet is important to ensure sufficient calcium for both mother and baby.

Menopause

Oestrogen and progesterone are two hormones that promote bone health. Menopause signals the slowing of their production, causing a steady decline in bone density over the following years.

How to reduce your risk

Factors that negatively impact bone health:

1. Smoking
2. Alcohol consumption
3. Sedentary lifestyle
4. Family history of osteoporosis
5. Menopause
6. Corticosteroid use

Factors that promote good bone health:

1. Exercise - particularly weight-bearing exercise like walking and running
2. Resistance training: weights, resistance band exercises
3. Adequate vitamin D intake and safe sun exposure
4. Adequate calcium intake
5. A diet rich in whole grains, egg yolk, red meat, dairy products, leafy green vegetables, fortified orange juice, almonds and sesame seeds

The good news is your bone health is in your hands, and the positive steps you take today will help you well into the future. If you have any concerns about your bone health or managing osteoporosis, our team is here to help.

This article was written by Sarah Meade, osteopath at Agility Osteopathy in South Melbourne. For personalised advice, book an appointment with our team.