The Surprising Causes of Poor Bone Health and Top Ways to Build Healthy Bones
Having healthy bones is essential to good health. In this article, we will discuss the importance of healthy bones, the top causes of diminished bone health, and ways to maintain good bone health via lifestyle changes and supplements.
Bone Functions
Besides supporting the body, bones have many other key benefits. Here are the top functions of bones:
- Protection. Bones surround and protect internal organs, such as the heart, lungs, and brain.
- Storage of nutrients. Bones release phosphorus, calcium, and other key minerals into the bloodstream. In addition, bones contain yellow marrow, where some fat tissue is stored. These fats can be broken down and used for energy.
- Generation and maintenance of blood cells. Platelets, red blood cells, and white cells are formed within the bones. These cells are formed in the red bone marrow via hematopoiesis.
- Body movement. Muscles are attached to the bones via tendons. Bones transmit the force of muscle contractions, acting as a lever when muscles contract and the joints form a pivot point.
Bone Health Risk Factors
Bones typically become thinner and weaker as we age. In addition, other factors impact bone health that may be out of a person’s control, such as gender, race, or family history. Other risk factors can be affected by lifestyle, which include the following:
Inadequate Calcium Consumption.
Approximately 99% of the body’s calcium is found in the bones. Diets low in calcium could decrease bone density an increased risk of fractures and bone loss. Inadequate dietary calcium in early life impairs bone development, while bad calcium consumption in later years accelerates bone loss and may contribute to osteoporosis. Preliminary studies indicate calcium supplements in post-menopausal women and older men can reduce the lost bone mineral density rate. [1]
The average adult needs 1,000 milligrams of calcium daily. Here are the top foods with the highest amounts of calcium per serving:
|
Calcium Rich Foods |
Mg per Serving |
|
Raw Milk |
300 mg (1 cup) |
|
Kefir or yogurt |
300 mg (6 ounces) |
|
Kale (cooked) |
245 mg (1 cup) |
|
Cheese |
224 mg (1 oz) |
|
Sardines |
217 mg (2 oz) |
|
Broccoli |
93 mg (1 ½ cups) |
|
Almonds |
76 mg (1 oz) |
Alcohol and Tobacco Use
Both alcohol and tobacco use has been shown to have an impact on bone health:
- Smoking. Studies on smoking find it to be “positively and significantly” associated with a reduced bone hip density as people age. In addition, bone loss associated with smoking could predict a higher risk of hip fracture. [2]
- Alcohol. The amount of alcohol consumed could impact bone density. For example, persons who consume 0.5 to 1.0 drinks per day have a lower risk of hip fracture than those who abstained. On the other hand, those who consumed more than two drinks per day had a higher risk for osteoporotic fractures and low bone density. [3]
Exercise/Physical Activity
Inactivity can cause bone loss over time. However, low levels of physical exercise (30 to 60 minutes a day, 2 to 3 days per week) have been shown to increase bone mass or reduce bone loss often associated with aging. [4]
The best exercises for bone health are weight-bearing exercises and resistance exercises. Weight-bearing exercises such as jogging, climbing stairs, walking, dancing, and playing tennis force the body to work against gravity. Resistance exercises such as lifting weights help to strengthen the bones as well.
Medication and Bone Health
Some medications can harm bone health, and prolonged use might increase the risk of bone loss, falls, and broken bones. The following steroids have been known to affect the skeleton:
|
Drug Name |
Commercial products |
|
Methyprednisolone |
|
|
Cortisone |
|
|
Dexamethasone |
|
|
Prednisone |
|
|
Fluticasone |
|
|
Budesonide |
|
|
Prednisolone |
|
Eating Disorders, where food intake is severely restricted, can weaken bones in both men and women. Studies on eating disorders find bone mineral density decreases, increasing the risk for fractures. [5]
Common eating disorders include the following:
- Anorexia nervosa
- Bulimia nervosa
- Binge eating
- Pica
- Rumination
- Night eating syndrome
The average person should consume 2,200 to 2.800 calories per day. With that said, individualized calorie needs will vary, depending on various factors, including age, gender, activity level, current weight, and weight management goals.
These calories should come from nutrient-dense foods. The following foods are considered among the best (and worst) for bone health:
|
Best Foods for Bone Health |
Worst Foods for Bone Health |
Top Spices for Bone Health |
|
Olive oil |
Sugar |
Ginger |
|
Leafy green veggies |
Caffeine |
Cinnamon |
|
Sardines |
Salt |
Garlic |
|
Whole grains |
Soft drinks/carbonated drinks |
Cloves |
|
Pumpkin seeds |
Wheat bran |
Thyme |
|
Chia seeds |
Alcohol |
Turmeric |
|
Vitamin D- rich foods |
Too much protein |
Red sage |
Vitamin D and Bone Health
Vitamin D is vital for the normal development and maintenance of the skeleton, calcium metabolism, and bone density. Unfortunately, it is estimated that nearly 42% of Americans are vitamin D deficient. This deficiency is linked to risk factors associated with many leading causes of death in the United States. [6]
Studies indicate vitamin D deficiency plays a key role in forming osteomalacia (rickets), osteoporosis, and other bone diseases. Researchers note adequate vitamin D levels can improve bone mineral density, reduce fracture risk, and protect against bone disease. [7]
The recommended daily allowance for vitamin D is 600 IU, with those over 70 receiving 800 IU daily. Vitamin D can be obtained naturally by going outside and exposing the skin to 15 minutes of direct sunlight.
In addition to getting vitamin D from natural daylight, the following foods contain the nutrient as well:
|
Top Vitamin D Food Sources |
Vitamin D Content per serving |
|
Salmon |
526 IU |
|
Herring |
214 IU |
|
Cod liver oil |
450 IU |
|
Canned tuna |
269 IU |
|
Egg yolk |
37 IU |
|
Vitamin D fortified foods (cow’s milk, soy milk, orange juice, cereal, oatmeal) |
See each food for amounts |
Celiac Disease
Celiac disease is a chronic immune disorder that is triggered by consuming gluten. Over 3 million people in the United States have celiac disease, with more than 200,000 new cases diagnosed annually. More than 50% of untreated patients with celiac disease have bone loss and are at an increased risk of developing osteoporosis.
Celiac disease can increase the risk of malnutrition: if left untreated, patients often have reduced levels of many key nutrients in the body, including zinc, magnesium, iron, folate, vitamin b12, and vitamin D. Celiac disease is believed to be a risk factor for severe vitamin D deficiency, increasing the risk of poor bone health. [8] In addition to getting vitamin D and calcium, eating nutrient-dense foods and avoiding gluten, wheat, and lactose is often advised. (Consult with your medical professional for more information).
Supplements
There are many supplements available for bone health. Here are some of the most popular natural bone health supplements:
Great Lakes Collagen Peptides (Formerly Collagen Hydrolysate)
Great Lakes Collagen Peptides is a dietary supplement that is tasteless, odorless, and easily digested. It contains a unique blend of amino acids and is free of gluten, glyphosate, and preservatives.
Great Lakes Collagen Peptides contains only one simple ingredient (bovine gelatin) and won’t congeal in cold liquids. This makes it an ideal addition to both hot and cold beverages, smoothies, and various recipes.
Great Lakes Unflavored Beef Gelatin
Great Lakes Unflavored Beef Gelatin is KETO certified, paleo-friendly, kosher, and allergen-free. Like the collagen, it is made of one simple ingredient, bovine gelatin. This product is also colorless, odorless, and tasteless. It will thicken in cold liquids and dissolve in warm ones, allowing it to be used in a variety of ways in different recipes.
Great Lakes Collagen Hydrolysate Chocolate Flavored
In addition to chocolate, Great Lakes Collagen Hydrolysate is also available in vanilla flavor. This supplement is non-GMO, gluten-free, kosher, grass-fed, and pasture-raised. Lightly sweetened with botanically sourced ingredients, Great Lakes Collagen Hydrolysate is a great addition to smoothies or other beverages.
To see more great supplements for bone health, click HERE.
Summary
Healthy bones are critical for people of all ages. By knowing the potential causes of poor bone health and maintaining good lifestyle and nutrition habits, we can keep our bones healthy and strong for years to come.
References
[1] Albert Flynn. The Role Of Dietary Calcium In Bone Health. Proc Nutr Soc. 2003 Nov;62(4):851-8. doi: 10.1079/PNS2003301. [PMID: 15018485]. https://pubmed.ncbi.nlm.nih.gov/15018485/
[2] K A Hollenbach 1, E Barrett-Connor, S L Edelstein (et al). Cigarette Smoking And Bone Mineral Density In Older Men And Women. Am J Public Health. 1993 Sep;83(9):1265-70. doi: 10.2105/ajph.83.9.1265. [PMID: 8363002]. https://pubmed.ncbi.nlm.nih.gov/8363002
[3] Karina M Berg, Hillary V Kunins, Jeffrey L Jackson, (et al). Association Between Alcohol Consumption And Both Osteoporotic Fracture And Bone Density. Am J Med. 2008 May;121(5):406-18. doi: 10.1016/j.amjmed.2007.12.012. [PMID: 18456037]. https://pubmed.ncbi.nlm.nih.gov/18456037/
[4] A Schoutens, E Laurent, J R Poortmans. Effects Of Inactivity And Exercise On Bone. Sports Med. 1989 Feb;7(2):71-81. doi: 10.2165/00007256-198907020-00001. [PMID: 2646672]. https://pubmed.ncbi.nlm.nih.gov/2646672/
[5] Palanikumar Balasundaram; Prathipa Santhanam. Eating Disorders – StatPearls. [Updated 2022 Sep 3]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2022 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK567717/
[6] Kimberly Y Z Forrest, Wendy L Stuhldreher. Prevalence And Correlates Of Vitamin D Deficiency In US Adults. Nutr Res. 2011 Jan;31(1):48-54. doi: 10.1016/j.nutres.2010.12.001. [PMID: 21310306]. https://pubmed.ncbi.nlm.nih.gov/21310306/
[7] Andrew G Turner, Paul H Anderson, Howard A Morris. Vitamin D And Bone Health. Scand J Clin Lab Invest Suppl. 2012;243:65-72. doi: 10.3109/00365513.2012.681963. https://pubmed.ncbi.nlm.nih.gov/22536765/
[8] Riad A Sulimani. Celiac Disease And Severe Vitamin D Deficiency: The Case For Anti-Tissue Transglutaminase Antibody Screening. Arch Osteoporos. 2019 Mar 4;14(1):30. doi: 10.1007/s11657-018-0554-1. [PMID: 30828751]. https://pubmed.ncbi.nlm.nih.gov/30828751/
