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Dr. Kantzos explains how diet and exercise are key components for healthy bones

When we think of health, we often focus on heart health, mental well-being, or maintaining a balanced diet. However, bone health is equally crucial, serving as the framework that supports our entire body. 

While a person typically reaches their peak bone density –– the point when your bones are at their strongest and most resilient –– by age 30, there are important ways to help maintain bone health through diet and exercise. 

Andrew Kantzos, MD, an orthopaedic surgeon at Loma Linda University Health, offers valuable insights into maintaining bone health and understanding bone-related conditions.

What are healthy bones?

Healthy bones are characterized by strong density and structural integrity. As we age, both men and women are susceptible to conditions like osteoporosis and osteopenia, which cause bones to weaken over time. 

Kantzos says that the key to combating these conditions lies in a combination of exercise and diet. 

Weight-bearing exercises

Weight-bearing exercises are crucial for healthy bones because they stimulate bone growth and help maintain bone density. No matter what age a person is, engaging in some form of weight-bearing exercise helps to strengthen the bones and stave off potential risks of weak bones, such as osteoporosis and osteopenia. 

While there is a wide variety of weight-bearing exercises, including walking, running, and lighting weights, Kantzos says that if you can only pick one exercise for healthy bones, walking is the ideal activity.

“Walking is a low-impact activity that is highly effective,” Kantzos says. “Not only does walking strengthen bones, but it also improves overall physical health.”

To incorporate walking into your routine, Kantzos recommends taking daily walks and adjusting the distance and pace to match your fitness level. As your body adapts, setting small goals to gradually increase your distance is an effective way to challenge yourself, boost fitness, and support overall health.

Healthy diet

Our bones are living tissues that constantly undergo a process of remodeling, where old bone is broken down, and new bone is formed. To support this process, Kantzos says it’s essential to have a diet rich in calcium and vitamin D. Calcium is a key component of bone structure, while vitamin D helps the body absorb calcium effectively. 

Without adequate amounts of these nutrients, bones can’t keep up with the rebuilding process, leading to weakened bone density over time. 

Foods high in calcium include:

  • Dairy products: Milk, yogurt, cheese

  • Leafy greens: Kale, collard greens, bok choy, turnip greens

  • Fortified foods: Calcium-fortified plant-based milk like almond, soy and oat, fortified orange juice, cereals

  • Fish with edible bones: Canned sardines, salmon

  • Legumes and nuts: Almonds, white beans, chickpeas, tofu made with calcium sulfate

Foods high in vitamin D include: 

  • Fatty fish: Salmon, mackerel, tuna, trout

  • Fortified foods: Fortified milk, plant-based milk, cereals, orange juice

  • Egg yolks: Especially from free-range or pasture-raised chickens

  • Mushrooms: Especially UV-exposed varieties

For individuals at risk of osteoporosis, Kantzos says supplementation may be necessary to ensure they meet their nutritional needs and maintain strong, healthy bones.

Peak bone density

Typically, by age 30, a person reaches their peak bone density. During this time, your bones have accumulated the most minerals, especially calcium and phosphorus, making them as strong and resilient as they'll ever be.

Kantzos says that achieving a high peak bone density is crucial because it serves as a "bone bank" for later in life. After reaching this peak, bone density gradually declines with age. The higher your peak bone density, the lower your risk of developing conditions like osteoporosis and bone fractures as you get older.

Key factors that influence peak bone density:

  • Nutrition: Adequate calcium and vitamin D intake

  • Physical activity: Especially weight-bearing and resistance exercises

  • Hormonal health: Balanced hormones like estrogen and testosterone

  • Genetics: Family history plays a role

  • Lifestyle: Avoiding smoking and alcohol, and try to maintain a healthy weight

Building strong bones early in life sets the foundation for better bone health as you age.

The dangers of unhealthy bones

The primary risk associated with poor bone health is fragility fractures, which occur when bones are too weak to withstand minor stresses. Common sites for these fractures include:

  • Spine: Vertebral compression fractures can lead to severe back pain and mobility issues.

  • Hips: Hip fractures are particularly concerning as they often require surgical intervention and extensive rehabilitation.

Additionally, while bone cancer is relatively rare and often unrelated to lifestyle choices, it's essential to recognize its signs:

  • Unexplained pain: Persistent pain during normal activities can be an early indicator.

  • Fragility fractures: Although more commonly linked to osteoporosis, unexpected fractures can sometimes signal underlying conditions.

Bone health is a lifelong journey. By incorporating these practices into your daily routine, you can build a strong foundation that supports you well into the future. For more information, visit our website here.