Building Bone Health

By Patricia Eifert
The skeletal structure, from the time of
conception, is literally the backbone of good
health as it supports the whole body form,
protects the organs and allows movement of
our muscles. Each bone is built from mineral
deposits and strengthened through exercise
and vitamin intake, and these bones continue
to grow and stabilise the body, repairing
injuries or breaks and maintaining its peak
mass until the mid-thirtys. When there is
already a history of vitamin or mineral
deficiency from childhood, the risk and speed
of the weakening of the bones increases.
Other factors such as obesity, inactivity, or
poor dietary choices can also play a part in
causing bone or joint problems and aging will
naturally make the bone more brittle and
fragile.
Recent medical studies have analysed the importance of nutrients in the diet and how it affects the bones
all throughout life, not only for obvious disorders but for less known problems that arise in the bones when
the body contracts muscular diseases. These diseases, such as diabetes, thyroid disorders, bone cancer,
Pagets disease or related genetic history of bone decomposition can affect the strength of the skeletal
system for those in their middle years or older age groups. Understanding the cause and natural
remedies to prolong health can help ease the suffering those with weak bones face.
Minerals
Although it is a well known fact that calcium is the key ingredient to building healthy bones, more than 50
per cent of the population in the UK have low calcium levels. Intolerance to dairy products and the
addition of sugar to milk beverages have caused a steep decline in the calcium intake of pre-adolescent
children and the lack of sufficient fortification in dairy products means that absorption is limited. Choosing
alternative sources of calcium such as chard or dark green vegetables, or taking a daily supplement that
contains soluble calcium can help counteract the deficiency. Adults should also continue to include
calcium rich food in their diets to aid in bone repair and the elderly should receive daily supplementation
to avoid brittle bones.
Other minerals such as magnesium and phosphorous are also necessary components of the bone
structure and should be taken alongside calcium enriched products. This is especially important for
expecting mothers, as the foundation on bone health begins in the womb, and if enough calcium and
minerals is not consumed, both mother and baby may suffer bone loss later on. Additionally if there is a
hereditary risk of developing osteoporosis, including a daily multivitamin containing potassium,
manganese, silica, iron, zinc, selenium, boron, sulfur and chromium will help support bone development
and keep the mass density.
Vitamins
Vitamins A, D, E, K, C, and certain B vitamins play an equally important role in building bone matter, but a
deficiency in vitamin D can cause long term damage to bone development. According to Dr. Kevin
Cashman, children with severe vitamin D deficiency will suffer from inadequate mineralization of the
skeleton causing rickets, whereas in adults, it leads to a mineralization defect in the skeleton causing
osteomalacia. In his paper, Diet, Nutrition, and Bone Health published in the Journal of Nutrition, Dr.
Cashman states that vitamin D is necessary for absorption of calcium, affecting bone mineralisation and
providing sufficient density to protect the bones in old age.
Building Density
Besides ensuring the dietary requirements are met for healthy bone development, bones require
continued pressure to develop strength and density. This pressure can only be developed through
consistent weight-bearing and muscle-strengthening exercises such as running, swimming, climbing or
playing active sports. Weights and load bearing activities along with resistance training are vital ways of
strengthening the bones and are recommended for those in the 50-60 age group.
Children require at least 40 minutes of daily vigorous exercise although 90 minutes gets the best results,
and an added benefit of outside play means absorption of sufficient vitamin D through sunlight instead of
supplements. Adults should include weights and running 3 times a week for a minimum of 20 minutes to
maintain bone density and strength. This will also improve posture and the curvature of the spine and aid
the circulation to the major muscle groups.