We’re used to thinking that bone health only affects us in later life. However, it’s important to be conscious of our bones from a young age, because peak mineral bone density for men and women occurs between the ages of 25 and 35[i].
Once our bones have reached their peak density, it slowly begins to decline with age[ii].It is believed that a 10 percent increase in bone mineral density during adolescence could delay the development of osteoporosis (a disease known characterised by bone fragility and fractures) by 13 years[iii].
It’s not just bone fractures that pose a health risk, 95% of people who have osteoporosis have at least one co-existing disease[iv], the most common are arthrosis and arthritis. Research also shows an association between heart failure and osteoporosis[v].
There is good evidence to suggest that dietary and lifestyle therapies and specific types of exercise can improve bone mineral density. Here are some top tips to support bone health.
Consider support with supplements (following advice from a qualified healthcare professional)
For more information on key nutrients for healthy bones for life download the Expert Voice podcast featuring Naturopath Daniel Roytas on your preferred listening app such as Apple Podcasts.
The Expert Voice podcast series is designed to help natural healthcare practitioners remain at the cutting edge of the ever-evolving nutritional therapies industry. The series covers topics across lifestyle and nutrition, stress and toxicity, healthy ageing, gut health, mental health, and more. It focuses on the role of nutritional supplementation in helping both healthcare professionals and consumers on the journey to achieving and maintaining good health.
[i] Davies JH, Evans BAJ, Gregory JW. Bone mass acquisition in healthy children. Archives of Disease in Childhood 2005;90:373-378.
[ii] Demontiero, Oddom et al. “Aging and bone loss: new insights for the clinician.” Therapeutic advances in musculoskeletal disease vol. 4,2 (2012): 61-76. doi:10.1177/1759720X11430858
[iii] Santos L, Elliott-Sale KJ, Sale C. Exercise and bone health across the lifespan. Biogerontology. 2017;18(6):931–946. doi:10.1007/s10522-017-9732-6
[iv] Puthet al. BMC Musculoskeletal Disorders (2018) 19:144 https://doi.org/10.1186/s12891-018-2060-4
[v] Farhat GN, Cauley JA. The link between osteoporosis and cardiovascular disease. Clin Cases Miner Bone Metab. 2008;5(1):19–34.