The aging process creates many changes in the human body. From skin appearance and its diminishing elasticity to the effects aging has on the efficiency of the immune system, all aspects of this natural process can take their toll on various parts of the body.
Because of this, it is important to live healthily by eating well and exercising regularly. Supplements can also help boost vital nutrient intake. However, apart from obvious changes in appearance and a decrease in the natural ability to fight infections, aging can also affect the skeleton.
The impacts of aging on the skeleton can cause bone loss by decreasing bone density. This natural process, which is linked to conditions such as osteoporosis, can increase the risk of fractures and other complications. But why exactly does this happen, and at what age? Furthermore, is there anything that can be done to slow down this process?
Apart from the natural life cycle of bone health, other factors can contribute to the loss of bone density as we age. One of the primary culprits is a decrease in the production of hormones like oestrogen and testosterone, which play an important role in bone formation and bone density.
Additionally, a lack of certain nutrients, such as calcium and vitamin D, in the diet can cause bones to be more vulnerable to fractures. Other lifestyle factors, such as smoking, excessive alcohol consumption, and a sedentary lifestyle, can further accelerate the natural process of bone loss.
Bone loss typically begins around the age of 30. This stage of life is considered to be when the body’s bone mass is at its peak. After this, the rate of bone loss is higher than new bone formation.
This cycle is thought to be more pronounced in women than men, especially after menopause, when oestrogen levels decline. However, men are also affected by age-related bone loss, albeit at a slower rate once testosterone levels subside.
At the most advanced stage of bone loss in the elderly, even minor falls or accidents can lead to fractures and other bone injuries, but this depends on the severity of bone loss suffered.
While age-related bone loss is a natural process, certain steps can be taken to help prevent or slow down this progressive condition. A great way to maintain bone density is to exercise regularly, particularly weight-bearing and resistance training exercises. Such activities help stimulate bone formation and maintain bone strength.
This can be achieved even with the use of light weights, and resistance training can include gentle forms of exercise such as push-ups.
Additionally, ensuring an adequate intake of calcium and vitamin D is also recommended for good bone health. Calcium is essential for building and maintaining bone density, while vitamin D helps the body absorb calcium more efficiently. A diet rich in dairy products, leafy green vegetables, and fortified foods can help meet nutritional needs, as can supplementation.
While it may be difficult to reverse age-related bone loss, it is possible to improve bone density and slow the rate of bone loss down.
Medications such as bisphosphonates and hormone replacement therapy are often used to help slow down bone loss and reduce the risk of fractures. These medications work by either inhibiting bone loss or by boosting hormone levels that support bone health.
In addition to medications, lifestyle changes such as the already mentioned strength training exercises and supplementation of certain nutrients can help build and strengthen bones.