No Bones About It! Bone Diseases and Who They Can Affect (Part 3 of 6)

Guest author Gwen Hawn, FACS Agent, UGA Extension Hall County

Taking care of our bodies is essential to being able to maintain our physical abilities to do the tasks we need and want to do! Keeping our bones strong and healthy is an important component of our physical wellbeing. There are several factors that impact the health of our bones including nutrition, exercise and our overall health.

Man lifting a heavy dumbbell — Muscle-building exercises are essential for healthy bone maintenance.

One of the primary factors is your nutrition. Eating a daily diet with the needed amount of calcium and vitamin D is critical. Look back at part one of the series to see the recommended daily amounts and good sources. After you reach peak bone mass in your early 20’s, you can only maintain the calcium deposits in your bones and not having the required amount means you withdraw calcium from your bones weakening them. Another aspect of your diet to be aware of is foods high in salt (sodium) and caffeinated drinks such as sodas, coffee and tea which can lower the calcium level in your body. Eating foods high in phytates such as beans and wheat bran interferes with the uptake of calcium from foods or supplements if consumed at the same time. These foods contain other essential nutrients and can still be included in your diet, but if you are taking calcium supplements it is recommended to take them two or more hours before or after you eat high phytate foods.

Two shoes, one taking a step, going on a walk in a park with people also walking — Walking is a weight-bearing exercise that is beneficial to your bones.

A second component to maintaining healthy bones is exercise. Weight-bearing and muscle building exercises have been shown to help maintain the wellbeing of our bones. Weight-bearing activities have your body moving against gravity and include low or high impact aerobics, using a stair-step or elliptical machine, fast walking, gardening, dancing, hiking, jogging/running, and pickleball. Muscle building exercises are when you move your body and some other weight against gravity and include lifting weights, using elastic exercise bands, and using weight machines. Doing a regimen that includes both types of exercises is beneficial to your bones and your overall health.

Glass bottle of milk with a glass of milk with a straw, placed on a brown table on a piece of beige cloth — Milk is a nutrient-rich source of calcium and vitamin D.

Additional elements that can impact your bone health are medical conditions, smoking and medications. Autoimmune diseases, gastrointestinal disorders and cancer are some conditions that increase a person’s risk for developing osteoporosis. Certain drugs also can lead to increased risk for bone diseases, especially long-term use of medications such as certain steroids. If you have any long-term health conditions or medications, it is a good idea to talk to your doctor about the potential impact they could have on your bone health.

Senior, grey hair and bearded man sitting on a bed holding his left knee with a pained expression — Muscle-building exercises are essential for healthy bone maintenance.

Keep your bones healthy! Eat a diet with the needed calcium and vitamin D, enjoy a variety of physical activities while being mindful of foods, medications and health conditions that can impact your bone health in negative ways.