Bone Deep: Understanding Bone Density and How to Strengthen It Naturally

Is the extent of your bone density knowledge limited to calcium and dairy? Are you interested in more than just a skin-deep understanding of protecting your musculoskeletal system? Don’t worry. I’ve got you covered to the bone.

Defining Bone Density and Its Importance

According to the National Institute of Health, bone mineral density (BMD) refers to the measurement of minerals present in a certain volume of bone. The primary minerals measured are calcium and phosphorus. Now, even at their most dense, bones are not solid all the way through. Their internal structure is composed of small holes that help keep them springy and absorbent upon impact. As we lose bone density, these holes get bigger. Ideally, we want our bones to resemble a honeycomb, with smaller holes, rather than a spiderweb, with larger holes.

Lower BMD can put us at increased risk of bone fracture. The medical conditions used to classify low bone density are osteopenia and osteoporosis. Osteopenia is considered the precursor to osteoporosis and occurs when BMD is lower. Osteoporosis is the most severe form of bone loss. People with osteoporosis are much more likely to experience a break or fracture.

BMD is assessed using X-ray tests to measure density and mineral content. General recommendations are for females to have these tests done starting at 65 years, and males at 70 years. The use of certain medications, a diagnosis of specific medical conditions, or hormonal changes may warrant earlier or more frequent BMD testing.

Key Nutritional Players for Optimal Bone Health

Let’s look at some of the nutrients that are involved in keeping our bones healthy:

Calcium and Vitamin D

This guide wouldn’t be complete if we didn’t address the classic duo of calcium and vitamin D. Calcium is the primary building block of our bones, and vitamin D is an essential nutrient for your body to absorb calcium from the diet. Excellent dietary sources of calcium include dairy products, soy foods, and fortified juices. While we primarily obtain vitamin D from sunlight, we can also obtain it from fortified dairy products, certain types of fish, and egg yolks.

Beyond the Basics: Magnesium, Vitamin K, and Protein

Magnesium is a mineral involved in the process of bone formation. Getting enough magnesium intake through the diet has been linked to better BMD. Magnesium sources include leafy greens, dark chocolate, and certain nuts and seeds.

Vitamin K2 helps the body direct calcium to the bones and teeth for proper utilization and storage. Emerging evidence suggests that vitamin K2 is associated with improved BMD and a reduced fracture risk.

Finally, we get protein. The macronutrient stimulates osteoblast production, which are the cells that help build bones, while also reducing osteoclast production, which are cells involved in breaking down bone. Protein also helps enhance calcium absorption. We know that protein is essential in supporting our muscle mass. Without sufficient protein, we may lose muscle mass, leading to weakness and fatigue. This could increase the risk of falls and, consequently, the risk of fractures. Sources of protein include meat, poultry, fish, dairy, eggs, soy products, and legumes.

Lifestyle Factors That Support Strong Bones

Some risk factors are unavoidable, such as age, menopause status, medical conditions like rheumatoid arthritis, and multiple myeloma. However, other factors that affect BMD are completely within our control. Let’s review them:

• Substance use: Both smoking and alcohol are linked with reduced BMD. Smoking interferes with vitamin D absorption and impacts bone turnover. While the effects of alcohol and BMD are not well understood, alcohol intake is linked with increased fractures.

• Diet quality: Frequent consumption of fast foods and ultra-processed foods, and infrequent intakes of fruits, vegetables, high-quality dairy products, and other whole foods are indicative of poor diet quality. A low-quality diet is likely to be devoid of many of the essential nutrients required for BMD.

• Weight-bearing exercise: Weight-bearing exercise builds more than just strong muscles; it also helps build strong bones. Exercise also improves balance and flexibility, which can prevent falls and potential fractures. This type of exercise goes beyond just weightlifting. Walking, jogging, jumping, and body-weight exercises are just a few ways to support healthy bones.

When it comes to caring for our health, our organs receive so much attention that we forget about our skeletal structure. But let’s muscle up, dig bone deep, and give our body the support that it needs.

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