How to Build Strong Bones for Life
Written by Stephanie Hodges, MS in Nutrition and Exercise Science, Edited by Martin Ebner, head Personal trainer and sports nutrition specialist at Ebylife.
Did you know that bones are living tissues? Although we often think of bones as lifeless mineral structures, they are, in fact, dynamic tissues that are constantly changing throughout our lifespan.
Bone cells are actively repairing damage and removing old bone tissue throughout our lives. This process of rebuilding and maintaining bones is known as bone remodeling.
Bones play a significant role in the body. In this blog post, we'll cover the functions of bones, the process of building strong bones, and how to prevent osteoporosis. Eating a balanced diet, getting plenty of exercise, and supplementing your diet with essential vitamins and minerals are all crucial habits for strong bones for life. Read on to learn more!
An Overview of Your Bones
The human skeleton is a complex and vital structure that provides support and protection for the body. It comprises 206 bones, which are held together by ligaments, tendons, and other connective tissues. The bones are also home to the bone marrow, which stores fat and produces blood cells.
You can classify the skeleton into two main sections: the axial skeleton and the appendicular skeleton. The axial skeleton includes the bones of the head, neck, and trunk, while the appendicular skeleton consists of the bones of the arms and legs. Each bone has a specific function and plays an essential role in maintaining the body's overall health.
What Are the Functions of Bones?
The functions of bones can be grouped into four main categories:
Structural support: Bones provide a framework for the body and protect internal organs from external trauma. Our skeleton helps maintain posture and provides a stable structure that allows us to move.
Movement: Bones act as levers that enable us to move our bodies. Bones produce movement at joints with the help of soft connective tissue such as muscles, cartilage, tendons, and ligaments.
Storage: Bones store minerals such as calcium and phosphorus, which are essential for maintaining healthy blood levels. Bones also store fat in the marrow cavities.
Blood cell production: The bone marrow produces red blood cells, white blood cells, and platelets. Platelets help to clot blood, and white blood cells fight infection. In addition, red blood cells carry oxygen to the body's tissues.
When Does Bone Growth and Remodeling Occur?
Bone growth and remodeling are lifelong processes. In utero, the bones of the baby's skeleton are mainly developed using hyaline cartilage as "models." By birth, or shortly after, the cartilage structures are converted to bone (except for the articular cartilages that cover bone ends and the epiphyseal plates).
Bones continue to grow until the age of 20-25. Once we reach our full adult height, bones stop growing in length. However, they continue to increase in density and strength throughout our lives.
During childhood and adolescence, bone growth occurs mainly through ossification, the process which deposits minerals (primarily calcium) in the matrix of bone tissue. Hormones control bone growth. The primary regulators of bone growth during puberty are growth hormones and sex hormones – estrogen in girls and testosterone in boys.
As we age, bone remodeling (rather than bone growth) becomes more critical in maintaining the strength of our skeleton.
What is the Process of Bone Remodeling?
Bone remodeling is a complex process involving the removal of old bone tissue (resorption) and the building of new bone tissue (formation).
Resorption is the first phase of bone remodeling. It is carried out by cells called osteoclasts, which break down the bone matrix using acids and enzymes. This prepares the bone for the next phase of bone remodeling.
Formation is when cells called osteoblasts build new bone tissue to replace the old bone reabsorbed in the first phase. Once the new bone has been formed, the osteoblasts turn into cells called osteocytes. Osteocytes help to maintain the bone and regulate the remodeling process.
Bone remodeling occurs in response to two primary factors:
The calcium ion level in the blood: when calcium ion levels drop, parathyroid hormone is released into the bloodstream, activating osteoclasts. The osteoclasts release calcium ions into the blood to maintain a constant level. On the other end, when calcium ion levels are too high (hypercalcemia), this inhibits osteoclast activity and signals osteoblasts to remove blood calcium and deposit it in the bone matrix.
Mechanical stress on the bone: When bones are subject to mechanical stress or the pull of gravity and muscles, bone remodeling is stimulated to strengthen the bone. For example, this happens during weight-bearing exercises.
How Do You Build Strong Bones?
Like most processes in our body, some complex reactions and steps must take place to maintain calcium ion balance in the blood and build and maintain your bone matrix. We're discussing a high-level overview of bone formation and remodeling in this post, but what you need to know from this is that maintaining strong bones requires more than just drinking milk or taking a calcium supplement! Let's dive into the specifics of diet and exercise.
Important Vitamins and Minerals for Bone Health
A well-rounded, nutritious diet will help keep your skeleton healthy but you should be aware of the four vitamins and minerals that are especially critical for bones: calcium, magnesium, Vitamin D, and Vitamin K. You can also see what foods contain them and the Recommended Daily Allowance (RDA) for each.
Calcium
As we've seen, calcium is essential for bone formation and remodeling. It's the most abundant mineral in our bodies, and 99% of it is stored in our bones and teeth.
The body cannot produce calcium, so we must obtain it through diet or supplements. Good sources of calcium include dairy products (milk, yogurt, cheese), dark leafy greens (spinach, kale, collard greens), fish with edible bones (sardines, salmon), tofu, broccoli, almonds, and oranges.
It's important to note that calcium absorption decreases as we age, so older adults may need to consume more calcium than younger adults. The RDA for healthy adults is 1000-1200 mg daily.
Magnesium
Magnesium is another vital mineral for bone health. It's involved in over 300 biochemical reactions in the body, including regulating calcium ion balance, bone formation, and muscle contraction.
Good sources of magnesium include dark leafy greens, beans, nuts and seeds, whole grains, fish, seafood, dark chocolate, and avocados. The RDA for magnesium is 320-420 mg daily.
Vitamin D
Vitamin D is a fat-soluble vitamin that is essential for calcium absorption. It is produced in the skin when it is exposed to sunlight or can be consumed through diet.
Good sources of vitamin D include fatty fish (salmon, tuna, mackerel), fortified milk and orange juice, eggs, and mushrooms. The RDA is 600-800 IU daily.
Vitamin K
Vitamin K is a fat-soluble vitamin that is critical for bone health. It helps to deposit calcium in the bone matrix and activates osteocalcin, a protein that helps hold calcium in the bones.
Good sources of vitamin K include leafy green vegetables (spinach, kale, collard greens), broccoli, Brussels sprouts, cabbage, egg yolks, and pork chops. The RDA is 90-120 mcg daily.
There are two forms of vitamin K. The critical form for bone health is K2, and in addition, the MK7 form has maximum bioavailability. It's also been shown that Vitamin D and K2 are most effective when paired together.
Exercise for Bone Health
Weight-bearing and strength training are essential for bone health. They help stimulate the remodeling process, making bones stronger in response to the mechanical stress placed on them.
Examples of weight-bearing exercises include walking, running, stair climbing, playing tennis, and dancing. Essentially, choose any low, moderate, or high impact activity that causes your bones and muscles to work against gravity.
Resistance exercises are also necessary to preserve skeletal health and mobility. These include weight lifting, resistance bands, and bodyweight exercises such as push-ups and squats.
What is Osteoporosis?
Osteoporosis is a condition that affects bone density and strength, making bones more fragile and susceptible to fractures. It often develops without any symptoms, so it's sometimes called the "silent disease."
Typically, osteoporosis develops as osteoblast activity becomes sluggish and the ratio of bone formation to bone breakdown decreases. The bones most at risk for weakening and fracture include the spine and neck.
What Causes Osteoporosis?
Although osteoporosis can affect people of all ages, it's most common in older adults. According to the NIH, there are several causes and risk factors for osteoporosis, including
Age
Gender (female)
Family history
Small, thin body frame
History of broken bones
Cigarette smoking
Excessive alcohol consumption
Certain medications (steroids, cancer treatments, anticonvulsants)
Eating disorders
Inadequate calcium and vitamin D in the diet
Inactive lifestyle
How Can You Prevent Osteoporosis?
There are several things you can do to prevent or slow the progression of osteoporosis.
First, make sure you're getting enough calcium, magnesium, vitamin K and vitamin D in your diet. You can do this by eating a healthy, balanced diet that includes plenty of dark leafy greens, beans, nuts and seeds, whole grains, fish, seafood, eggs, and mushrooms. If you cannot meet the daily recommendations through food alone, then choose a high-quality supplement like Amandean's Vitamin D3+K2.
Second, get regular exercise. An effective osteoporosis exercise program includes weight-bearing, muscle strengthening, balance, and flexibility exercises, according to Harvard health. Remember that weight-bearing exercises help stimulate the remodeling process, making bones stronger in response to mechanical stress. If you've already been diagnosed with osteoporosis, consult with a doctor or physical therapist before starting any new exercise program.
Finally, avoid smoking and excessive alcohol consumption. Cigarette smoking is a high-risk factor for osteoporosis, so quit smoking to help prevent this disease. If you drink alcohol, do so in moderation. Excessive alcohol consumption can interfere with the absorption of calcium and other nutrients, and it can also lead to bone loss.
Building Strong Bones for Life
In summary, your bones are vital for your health for numerous reasons, so don't take them for granted! You can keep your bones strong with a proper diet, supplements, and exercise. As you age, this ensures you can stay healthy and mobile, avoid falls, and live life to the full.
Amandean has an expertly crafted Vegan D3+K2 supplement that promotes cardiovascular health, mood, strong bones and teeth, immune strength, and muscle function. This 100% vegan supplement contains the most bioactive form K2, all-trans MK-7, alongside D3 from lab-grown algal oil. This product is non-GMO, carrageenan-free, and cGMP certified.
References:
https://pubmed.ncbi.nlm.nih.gov/17308163/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3330619/
https://www.bones.nih.gov/health-info/bone/osteoporosis/overview
https://www.health.harvard.edu/pain/effective-exercises-for-osteoporosis
