The bones continually evolve as we age, and this evolution is more aggressive when we are younger. During our younger years, new bone continually replaces old bone that is broken down. New bone gets created faster than it is broken down when we are young, and this is what causes us to have bigger frames as we grow up. This fast turnaround stops at about the age of 30, a time called “peak bone mass”. After this period, the process is reversed—meaning you lose bone more than you gain. The higher your peak bone mass is, the less likely your bones are going to suffer from this loss. If you have low peak bone mass, you can suffer from a condition known as osteoporosis, where the bones are weak, brittle and porous which makes it prone to breakage.
To prevent osteoporosis when we age, we need to make sure that we get adequate amounts of calcium when we are younger, and we also need to make sure that we have a high enough bone density during our peak years. Calcium can be obtained from the diet and it can be found in abundance from dairy products like milk, eggs and yogurt as well as from fruits and vegetables. It can also be found in foods that are fortified with calcium like breads and pastas products. To build up bone density, we should also do regular exercise. Jogging that puts stress on our bones is a good exercise to build bone density, as well as weight bearing exercises.
Women are more likely to suffer from osteoporosis as they age, so they should be more careful about their bone health. Both men and women should schedule a bone density screening while they’re young so that they’ll know in what state of health their bones are in.
Men and women should ensure regular calcium intake from the diet or from supplements, avoid smoking, regulate soda and alcohol intake and do regular exercise for optimal bone health. They should also practice proper posture in order to prevent damage to the spine.