Body > Bones
Normal Age Related Bone Changes
Like most of the cells in our body, our bone cells are not permanent. Older bone cells will be replaced with new ones in a continuous process. Bone density is the term we use to describe the strength of bones, which determines how well or poorly they stand up to impacts, like bumps or falls. In the early stage of our life, our bones are not only growing longer and larger, they are also gaining in bone density, as the rebuilding of bone outweighs the breaking down. Most people stop growing taller sometime during their teen years, but our bone density typically continues to increase until we are about 25-30 years old. We have then reached our ‘peak bone mass’. Many factors can positively or negatively affect the amount and quality of the bone we build during these critical years, including:
Vitamins and minerals
Genetics
Hormones
Body size
Smoking
Alcohol
Steroid use
This turnover of bone cells continues throughout our lives. However, after age thirty the balance shifts, and for the first time the breakdown starts to outweigh the rebuilding. This causes our bone density to decrease gradually as we age, and our bones can become more fragile. The same factors listed above continue to affect the speed and amount of bone breakdown. For women, the sudden change in hormone levels associated with menopause causes a period of rapid bone breakdown, resulting in a sudden drop in bone density. After menopause the rate of bone loss slows down again, but bone density continues to decline over time. For men, hormone changes are more gradual, so bone density decreases at a steady rate. Men’s ‘peak bone mass’ is also higher at baseline so they generally reach osteoporotic levels later in life.
It is not possible to permanently stop or reverse the loss of bone density, which is a normal part of aging, but it is possible to minimize the loss of bone. Regular weight bearing and impact exercise, as well as adequate vitamin and mineral intake (especially Vitamin D, Calcium and Phosphate) can minimize bone loss. Avoiding smoking and limiting the use of pharmaceutical or recreational steroids will also help prevent rapid bone loss.
While loss of bone density is a normal part of aging, some people lose bone earlier and at a faster rate than others. When bone density drops below a certain level, is it called osteopenia. If it drops further still, it is then called osteoporosis. Osteoporosis can cause bones to become weaker and more susceptible to fractures.
The diagnosis of osteoporosis is determined using a bone density scan (DXA), in which your bone density is compared first to the average density for a twenty-five-year-old of the same size and gender, and then to the average density for a person of your age, size and gender. A density measure is calculated for each body part that is scanned (usually the spine and hip bones), then an overall bone density score is calculated. This score can be compared with subsequent bone density measurements, to monitor the change of bone density over time, or to see how effective an osteoporosis treatment program has been.
Osteoporosis can be managed through a combination of medications, supplements and specific exercise.
Exercise for Osteoporosis:
Type:
Weight Bearing Exercise
Resistance Exercise (lifting weights)
Challenging Balance Exercises
Walking is not enough
Exercises that work your back muscles
Amount:
Minimum of 60 minutes, 3 days per week
