Intro
Bones are living tissue. They grow, remodel, and repair themselves throughout life.
Strong bones protect against fractures, support movement, and store minerals like calcium.
Key Points
- Bones are constantly rebuilt by osteoblasts (build) and osteoclasts (break down).
- Peak bone mass is reached in early adulthood; afterward, gradual loss begins.
- Nutrition, hormones, and physical activity drive bone strength.
- Prevention at any age lowers osteoporosis and fracture risk.
How Bones Stay Strong
- Remodeling: balance between formation and resorption.
- Osteoblasts: build new bone.
- Osteoclasts: remove old bone.
- Osteocytes: sense stress and guide repair.
When this balance shifts (e.g., after menopause), bones become thinner and weaker.
Risk Factors for Poor Bone Health
Age; menopause/low testosterone; family history; low calcium/vitamin D/protein; smoking; alcohol; inactivity; long-term steroids; chronic illness.
How to Support Bone Health
Nutrition: calcium-rich foods, vitamin D, adequate protein.
Physical activity: weight-bearing (walking, stairs), resistance training, balance/flexibility (tai chi, yoga).
Lifestyle: avoid smoking, limit alcohol, maintain healthy weight, periodic screening if at risk.
Prevention Across the Lifespan
- Children & teens: build peak bone mass via diet + activity.
- Adults: maintain with nutrition and exercise.
- Older adults: focus on fall prevention and medical management.
FAQ
Q: When do bones stop getting stronger? Late 20s for most people.
Q: Do I need supplements? Diet/sun first; supplement if intake is low (per clinician advice).
Q: Is walking enough? Helpful, but adding strength training yields greater benefits.