Bones play an important role such as housing our organs, making red and white blood cells, platelets, providing attachment for tendons (which then attach to muscles), storing calcium (an important mineral for cellular health), and protecting our central nervous system (brain and spinal cord).

We reach peak bone mass when we’re about age 30, generally men acquire more than women, yet that same formula of creating healthy bones such as a nutrient dense diet and weight bearing exercises should be continued even after age thirty for both genders.

However, a decline in bone mass can be due to more than ‘just age’, such as hormone imbalances, poor diet (or poor nutrient absorption), sedentary lifestyle, thyroid disorders, being too thin, parathyroid disorders, inheritable diseases (commonly show in childhood), eating disorders, cancer, chronic autoimmune conditions, and certain pharmaceuticals (e.g. corticosteroids).

What’s Your Age? This is What Your Bone Health Looks Like

Under 9 Years Old

We have one of our highest levels of bone growth until we’re about 9 years old, where it’s imperative to build a strong foundation (literally) with a heavier emphasis on a nutrient dense diet over exercise (varies per age). Calcium recommendations include 700 mg per day for ages 1-3, then 1000 mg per day for ages 4-8.

10-29 Years Old

Then an imperative time for quality bone mass accrues during ages 10-20, as we make about 2/3 of our skeleton. Boys now have 50% more than girls, and both require 1300 mg per day. While our bones are still forming as we approach 30, it’s not to the same rapid degree as the prior few decades.

Now exercise becomes more imperative as part of their daily life (at least 30 minutes weight bearing twice a week), and calcium needs for both men and women are 1000 mg per day. Women tend to go on hormonal birth control around this time to prevent pregnancy or for medical reasons (or both), yet many decrease estrogen, a known hormone that helps maintain bone health.

Other birth control options include the mirena IUD, and non-hormone methods such as the copper IUD and condoms. If there are medical reasons such as irregular or painful periods, and acne, for example, then consider working with someone to explore natural therapies for healing.

30-49 Years Old

The next few decades are now focused on maintaining healthy bones, and fortunately if there generally aren’t any health concerns, the decline is gradual and not everyone has to develop osteopenia or osteoporosis. Bone remodeling (your body’s ability to replace existing bone with new bone) occurs efficiently between ages 30-40, and the goal is to maintain as best as possible with the same nutrition and exercise recommendations as above.

Once again, addressing signs of hormone imbalance in women, like weight gain, low libido, insomnia (can be the first sign of menopause), hot flashes, and mood swings, especially early on, can help protect bones.

In men, hormone imbalance (most commonly low testosterone, a risk factor for poor bone health) can manifest as weight gain (decreased muscle mass), low libido, erectile dysfunction, mood swings, increased breast size, loss of body hair, low energy, and sleep problems. In addition, these symptoms may also be clues to other health related concerns that need to be addressed in order to help preserve optimal bone function.  

50+ Years Old

At around age 50, a natural decline in both estrogen and progesterone in women provide them more susceptible to fractures and breaking bones than men, and it’s recommended to get a dual-energy X-ray absorptiometry (DEXA) scan about 3-5 years post menopause. Retesting depends on risk factors, scores, and could range anywhere from 1-15 years.

Exercise remains the same (within reason and ability), as well as about 1200 mg calcium consumption in women, and 1000 mg in men. Around age 70, the risk for osteoporosis in men increases, exercise requirements are still the same, and it’s now 1200 mg of calcium for both men and women per day.

More Than Calcium: Are You Getting Enough of these Bone-Strengthening Supplements?

Despite the constant emphasis on calcium, our bone is made out of many other vitamins and minerals like phosphorus, magnesium, strontium, and boron, and therefore everything works together synergistically (and supplements are meant to supplement, not replace, an unhealthy lifestyle).

If supplementing with calcium, alone it can raise the risk of heart disease (can get deposited in organs and blood vessels), so best when part of a calcium and magnesium mix. Magnesium is also ‘nature’s relaxer’, an important mineral in managing stress, which is imperative for bone health (stress raises blood sugar, which depletes calcium, and decreases bone growth).

Calcium supplements also pair well with vitamin D (about 2000 IU), as the latter helps enhance calcium absorption, and vitamin K2, where studies have shown a reduced risk of fractures through helping regulate calcium (Gaby, 2011). Vitamin C is great for collagen formation within bone acting as ‘glue’, and adequate protein (0.8g/kg body weight for average adult, up to 2.2g/kg for athletes) as an additional collagen source.

Lifestyle changes include quitting smoking and changing out your non-stick cookware, as both can compromise bone health (Health Science Institute). Dark leafy greens, sardines, and salmon, for example, are great foods to incorporate for both bone, and overall health, and nixing refined sugar, cola, and caffeine.

Hormone imbalances and chronic diseases like autoimmune, poor gut health, and cancer can also impact bone health, so consider discussing your concerns with an integrative or Naturopathic Doctor who will assess your total health and individualize a plan to fit your needs, and double as prevention.

This great guest post was written by Dr. Serena Goldstein, a naturopathic doctor specializing in natural hormone balance! I encourage you to go check out her website!

The post How to Increase Bone Strength at Any Age: From 1 to 70+ appeared first on The Hearty Soul.