Stronger Bones Are Possible

We tend to think of our bones as inanimate objects. Actually, they are living tissue, with an inside that looks similar to a honeycomb or lattice. Bones are kept strong by a process called remodeling, that goes on constantly. Certain cells (osteoclasts) break down old and damaged bone, while other cells (osteoblasts) lay down new bone tissue. In your early years, more is made than lost.

However, after age 30, more bone is broken down than is replaced and bone loss naturally begins to occur very slowly. The process can be accelerated by lifestyle or changes within the body. This can lead to osteoporosis, where the spaces in the honeycomb become so large that the bones become brittle. However, the process can also be slowed and osteoporosis avoided. (See "Prevention" below.)

Osteoporosis may be prevented by keeping bones strong. To do so, the National Osteoporosis Foundation (NOF) recommends a healthy lifestyle that includes the following four steps.

1. Eat a balanced diet, rich in calcium and vitamin D.
2. Incorporate weight-bearing exercise into your routine 3-4 times per week. These activities, such as walking and dancing, work the bones and muscles against gravity.
3. Avoid smoking and limit alcohol intake.
4. Utilize bone density testing and medications, when appropriate and with the supervision of your doctor.

These simple recommendations can be started (today) by people of all ages. Be aware that they work in tandem, so following all four steps is very important.