Without
the bones, the human body will just hang like a damp cloth. This is because
bones give the body structure; and they also protect internal organs by
ensconcing them in cage-like structures that shield them from damage.
Again,
the body stores calcium through the bone, providing the body with the muscles it
needs to move. Calcium also helps the nerves to carry messages between the
brain and every body part.
Experts
advise that we take steps to build strong and healthy bones during childhood
and adolescence, and as we age, there are also steps one must take to protect
them and keep them in top health.
In
men, physicians say, bone mass peaks around age 20, after which subtle bone
mass loss sets in, worsening as the decades fly by. Scientists say eating
calcium-rich foods and getting enough vitamin D are some ways to prevent bone
mass loss and ensure bone health for life.
The
Resident Doctor at St. Augustus Family Hospital, Ijanikin, Lagos, Dr. Tunde
Awofisayo, says men’s bone loss is almost always due to testosterone
deficiency.
As
for women, the doctor says, being female puts you at risk of developing
osteoporosis and broken bones. This, he says, is because women tend to have
smaller, thinner bones than men.
Again,
he says, oestrogen — a hormone in women that protects bones — decreases sharply
when women reach menopause, which can cause bone loss. “Within five or seven
years after menopause, a woman can lose up to 20 per cent of her bone density.
This is why the chance of developing osteoporosis increases as women age,” he
says.
He,
however, assures that contrary to what many people think, osteoporosis is not
necessarily an inevitable process of ageing, and that there are steps
individuals can take to prevent, detect, and treat the disease.
“You
are never too young or too old to take care of your bones,” Awofisayo counsels.
He
explains further that bones grow continually over an individual’s lifetime,
sequel to a natural process called ‘remodeling.’ Here, old bone cells slough
off and new bone cells grow to replace them. “But to make new bone, your body
needs plenty of calcium and vitamin D,” Awofisayo warns.
He
notes that bone density loss is not just associated with calcium deficiency,
but also due to an insufficient intake of other nutrients such as magnesium and
vitamin D3.
He
counsels, “In order for calcium to help maintain healthy bones, adequate
amounts of vitamin D3, zinc, magnesium, manganese, and other nutrients should
be available so that calcium and phosphorus can be incorporated into the bone
matrix.”
HABITS
THAT AFFECT BONE HEALTH
Now,
what are the ‘habits’ that we unwittingly maintain and which impact negatively
our bone health? The first is sedentary lifestyle, Awofisayo says. “Many people
cannot take a flight of stairs, but would rather use the elevator. When you
climb the stairs, you not only exercise your heart, you also exercise your
bones.”
Stressing
the place of physical exercise in maintaining bone health, Awofisayo says
people who are physically inactive have a higher risk of osteoporosis than do
their more-active counterparts.
Another
habit that can rid the bone of its health is smoking, experts say. Research
studies identified smoking as a risk factor for osteoporosis and bone fracture.
Indeed, scientists say, the longer you smoke and the more cigarettes you
consume, the greater your risk of fracture in old age. Worse still, they warn,
smokers who have a fracture may take longer to heal than non-smokers, while
they may experience more complications during the healing process.
Authorities
at the National Institute of Arthritis and Musculoskeletal and Skin Diseases
warn that significant bone loss has been found in older women and men who
smoke; and that exposure to secondhand smoke during youth and early adulthood
may increase the risk of developing low bone mass.
The
scientists also warn that compared with non-smokers, women who smoke often
produce less oestrogen and tend to experience menopause earlier, which may lead
to increased bone loss.
Closely
related to smoking is alcohol intake. Experts warn that regular alcohol intake
increases the risk of osteoporosis, possibly because alcohol can interfere with
the body’s ability to absorb calcium.
In
terms of dietary style, doctors warn against too much salt intake. Awofisayo
says, “Salt deprives the body of calcium. The more salt you eat, the more
calcium you will eject from the body when you urinate. Sticking to a low-salt
diet can help you keep more calcium to strengthen your bones.”
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