As we grow older, our bones begin to lose mass or density. During this period, they start to lose essential minerals like calcium and Vitamin D, which can make them more brittle and fragile. Bone changes usually predispose individuals to conditions like osteoporosis, which can be lethal if not properly managed.
However, it is possible to help prevent, delay, or manage age-related bone changes. Below, we will explore how aging affects bone health and mobility and what you can do to keep your bones healthy.
Ageing Bone Dynamics
Bone is a living tissue that makes up the body’s skeleton. It undergoes a continual self-regeneration process called remodelling, i.e,. removing old bone and replacing it with new bone. When you are younger, your body replaces more bone tissue than it loses, and as a result, your bone becomes denser, larger, and heavier. But as you get older, the balance between losing and replacing bone begins to shift in the other direction. The reasons for this are multifactorial, including:
Non-Modifiable Risk Factor
- Genetics, e.g., family history of osteoporosis
- Older than 50 years of age
- Alterations in cellular components
- Comorbid medical conditions, e.g., Hyperthyroidism, Diabetes, etc.
- Premature birth
- Hormonal status
- Seizure disorder
Modifiable Risk Factor
- Poor nutrition, e.g., Calcium intake of less than 1200 mg/day, Insufficient protein intake, Inadequate Vitamin D intake, BMI <18.5
- Addictions like drugs, excessive intake of alcohol, and cigarette smoking
- Physical activity
Adverse Effects of Aging Bones
The adverse effects of bone structure changes may result in the following:
- Osteoporosis: Osteoporosis is a condition of decreased bone mineral density and deteriorating bone structure, which makes bones fragile and more prone to fractures.
- Spinal Compression Fractures: These fractures, primarily affecting the thoracolumbar junction, can result in a curved and shortened spine, pain, and reduced mobility.
- Reduced Mobility and Posture: Reduced bone density in the vertebrae, combined with loss of fluid in the intervertebral discs, can lead to a curved spine and poor posture.
Prevention
There are several ways you can slow the age-related impacts on your bones and possibly prevent osteoporosis and other bone conditions.
They include:
- Eating a healthy diet, especially one that contains significant amounts of calcium and vitamin D
- Limit coffee, alcohol, and tobacco consumption
- Exercising regularly
- Taking supplements that contain Calcium and Vitamin D as needed to support a healthy musculoskeletal system.
Final Words
In conclusion, aging is a normal part of life — and as you age, so will your bones, joints, and muscles age as well. However, while aging can affect your bones, you can still take proper steps to stay healthy and protect yourself.
