Bone Health: Why It Matters and How to Keep Bones Strong

We take our bone health for granted until we start experiencing problems after an accident or later in life. There is a lot of focus on female bone health, but did you know men also get osteoporosis? Know your bone health status with a bone mineral density diagnostic test at a WELL Health Diagnostic Centre closest to you.   

In this article, we explore the importance of bone health for overall well-being, highlight key risk factors affecting bone health, and discuss how to keep bones healthy. We also define osteoporosis as it relates to men’s health and discuss the essential vitamins for strong bones.

Why is Bone Health Important for Overall Well-Being?

The adult human skeleton consists of 206 bones. Why is bone health important? They provide the structure that keeps you moving, protects internal organs, and anchors muscles. Bones allow you to bend in front of a flowerbed and pick flowers. You need them to give loved ones a hug and ski down slopes for exercise or fun. They store calcium to build strong, healthy bones. 

Make a bone mineral density (BMD) test part of your bi-annual health check-up or as suggested by a medical professional. It is non-invasive, pain-free, and measures the density of your bones to determine if you are developing osteoporosis or enduring an osteoporosis-related fracture. Although young adults don’t need a BMD test unless required by their healthcare provider, it is sensible to know your bone density measurements at various life stages.

What Affects Bone Health? Key Risk Factors to Consider 

Bones are constantly renewed when new bone cells replace old ones. The process becomes less efficient as we age, and we slowly lose bone tissue. What affects bone health? There are several key factors, including medications, gender, family history, and tobacco and alcohol use.

People take medications for high blood pressure, swelling caused by heart failure, and enlarged prostates. There is an increased risk of hip fractures at the start of treatment that could lead to falls. Women have less bone tissue than men, increasing their risk of reduced bone health. Does a parent or family member have osteoporosis? You are more likely to be at risk. Tobacco use, whether vaping or smoking, decreases the body’s ability to absorb calcium. Alcohol disrupts the hormones that are critical for healthy bone density and interferes with calcium and vitamin D absorption.

How to Keep Your Bones Healthy at Any Age

A strong bone health foundation in childhood reduces the risk of osteoporosis and risk fractures later in life. Teenagers must build bone mass during their growth years, while adults and senior adults need to protect their bone structure. How can you keep your bones healthy? Eat a nutritious diet and exercise throughout your life. 

Calcium and vitamin D are vital for your bone health, and we discuss vitamin D-rich foods later in this article, but which foods are good sources of calcium? Include dairy products such as milk and yogurt in your diet or calcium-fortified soy, almond, and rice beverages if you are intolerant to dairy products. Canned salmon and sardines are also calcium-rich.   

What about exercise? Everyone should participate in weight-bearing activities. For children, that means running, jumping, dancing, and team sports. Older adults should do weight-bearing, muscle strengthening, and posture and balance exercises.  

What is Osteoporosis?

What is osteoporosis? It is a disease characterized by low bone mass and the deterioration of bone tissue. It can take years to develop without any symptoms, while bone mineral is gradually lost. Bones become weaker, and the risk of fracture increases.  

Osteoporosis is not just a women’s disease. Here are some statistics to show the effect osteoporosis has on men and the risks of not attending to male bone health. 

• At least one in five men will break a bone from osteoporosis.
• One-quarter of the 30,000 hip fractures caused by osteoporosis in Canada are in men.
• 37% of men suffering a hip fracture will die within the year following that fractured hip.
• Men are more likely than women to require care in a long-term facility after a hip fracture.

Get an online consultation from the comfort of your office or home. Use the referral for a bone mineral density diagnostic test at your nearest WELL Health Diagnostic Centre.     

Essential Vitamins for Bone Health and Stronger Bones

We need minerals and vitamins for bone health. Calcium is an essential mineral that keeps our bones strong and helps our heart, nerves, and muscles work optimally. We must source it from food, drinks, and supplements, as the body cannot produce calcium. When we consume insufficient calcium, our body takes it from our bones, which could ultimately lead to osteoporosis. 

What role does vitamin D play in bone health? It helps our bodies absorb calcium, leading to good muscle function that improves our balance, preventing falls and fractures. There are three vitamin D sources:

• Sunlight
• Food
• Supplements.

The sun needs to interact with our skin to produce vitamin D, but there are reasons why this is not always possible, including limited daylight hours. Vitamin D is fortunately fat-soluble and stays in your body longer than water-soluble vitamins – ready to be used.    

Vitamin D food sources include mushrooms, salmon, swordfish, snapper, tuna, egg yolk, fortified orange juice, and cod liver oil. In Canada, vitamin D fortification is mandated for margarine, infant formula, meal replacements, egg products, and cow’s milk and its substitutes. Osteoporosis Canada has several nutritional recipes, including soups and cakes, on their website.  

What happens if we take too much vitamin D? Excessive calcium builds up in our bodies, weakening our bones, kidneys, and heart. Take only the recommended daily allowance (RDA) for your age and gender.

At WELL Health Diagnostic Centres, we perform non-invasive and pain-free bone density tests for women and men. With a referral from your Ontario healthcare provider, you can schedule an appointment with us. Make time for your bone health. Contact us for more information or to make an appointment.