Bone Health 

When it comes to building “unbreakable” bones, calcium and vitamin D get top billing, but a whole crew of nutrients works behind the scenes:

• Calcium: The main mineral—aim for 1,000–1,200 mg/day, depending on age and sex. Greatest sources: dairy, leafy greens, fortified alternatives, and canned fish with bones.
• Vitamin D: Vital for calcium absorption—600–800 IU daily. Get it from sun, fatty fish, fortified foods, or supplements.
• Magnesium: Supports calcium absorption and activates vitamin D; target 320–420 mg/day (nuts, seeds, legumes) or supplements (Mg citrate, bisglycinate, malate).
• Vitamin K: Required for bone-building proteins. Leafy greens and fermented foods are your friends (90–120 mcg/day). 
• Boron, silicon, copper, zinc, manganese, vitamin C, and even inositol play a background role in collagen formation and mineralization. Think: a varied, whole-foods diet!

Bone density soars in childhood, peaks by your late 20s or mid-30s (the golden “PBM”—peak bone mass), then gradually slides down the aging slope.

• Women: After menopause, bone loss can accelerate up to 20% within 5–7 years, so bone health deserves attention early (yes, even in your 20s and 30s!)
• Men: Lose bone more slowly, but by age 70+, the playing field evens out and fracture risk rises dramatically.

Bottom line: It’s never “too soon” (or too late) to get serious about your bones.

Osteoporosis is ruthlessly equal-opportunity—it just advertises more to women:

• Women: Higher risk (esp. postmenopausal), with 50% of all women over 50 expected to have a fracture in their lifetime.
• Men: Not immune! Men account for 20%+ of all osteoporosis cases, with up to 6% having spinal osteoporosis by age 50 and a 21% lifetime risk of osteoporosis-related fracture. Hypogonadism, alcohol, glucocorticoids, and low testosterone are male-specific risk factors.
• Other risk factors: Age, family history, low BMI, poor nutrition, inactivity, smoking, excessive alcohol, certain meds (glucocorticoids, anticonvulsants, chemo).

Lifestyle Habits that Build Bone

1. Impact Exercise (the “Bone Boomer” Moves!)

Jumping: Randomized controlled trials show that premenopausal women doing 10–20 high impacts (jumps) twice daily for 4–6 months increased hip bone mineral density (BMD) by 0.5–1%—while non-jumpers lost BMD over the same period.

High-impact sports: Systematic reviews/meta-analyses confirm running, aerobic dance, plyometrics, tennis, volleyball, and jumping rope all increase BMD in the hip and spine in both adults and children, with effect sizes strongest for mixed-impact sports and jumping routines.

Weight-bearing exercise: Brisk walking, stair climbing, hiking, and dancing are all great for bones. Walking briskly at least four times weekly reduces hip fracture risk (Nurses’ Health Study, >60,000 women).

2. Resistance (Strength/Weight) Training

Muscle pulls on bone: Strength training (free weights, machines, resistance bands) reliably increases or maintains bone density at the spine and hip by 1–4% per year, and even higher with intensive, progressive loads.

Men benefit too: A 12-month RCT in men with low bone mass showed both resistance and jumping exercise significantly increased bone mass—while controls lost bone.

3. Balance and Multidirectional Movement

Sports with side-to-side and sudden direction changes (soccer, squash, basketball): Result in denser/superior bone strength at hip/spine compared to endurance running. Balance and agility training also protect bone indirectly by reducing falls.

Lifestyle Habits That Hurt Bone

• Sedentary lifestyle: Sitting = bone “retirement.” Any lack of weight-bearing activity leads to weakening bone and higher osteoporosis/fracture risks.
• Smoking: Smokers double their fracture risk due to direct toxic effects on bone-forming cells.
• Heavy drinking: Chronic alcohol >2 drinks/day increases bone loss and fracture risk up to 40%.
• Nutritional shortfalls: Low calcium, vitamin D, protein intake, excess ultra processed foods, crash diets, and eating disorders—all thin your skeleton.
• Long-term steroid meds and chronic disease: Corticosteroids, certain cancer/seizure meds, and chronic illnesses (RA, IBD, kidney/liver disease, diabetes) ramp up bone loss.

If you want “super bones,” channel your inner kangaroo—jump, move in new directions, and lift with intention! Your future self will thank you every step (and leap) of the way.

• Gold standard: DXA (dual-energy X-ray absorptiometry) scan measures bone density (T-score).
• When to screen: All women ≥65, men ≥70, anyone 50+ with risk factors or prior fracture. Consider earlier screening if strong family history, premature menopause, or long-term steroids.
• How often: If normal/minimal risk: every 5 years; if low BMD or other risks: every 2–3 years. DXA can detect issues years before a break, so don’t wait for a “snap!”.

Medications: Bisphosphonates (alendronate, risedronate), denosumab, teriparatide—prescribed for osteoporosis/very low BMD or those with fractures. They reduce fracture risk by up to 50%.

Natural therapies: Adequate calcium, vitamin D, exercise, and nutrients (see above) are foundational. Vitamin K, magnesium, silicon, and boron have supporting evidence but are adjuncts not replacements. Always make sure you’re getting adequate protein!

When needed: If you’re high risk, have broken a bone from minor trauma, or have very low DXA scores.

Hormones & Bone Health: The Essential Connection

Hormonal shifts—especially during the menopause transition—are pivotal for bone health in women, and play a quieter but equally important role in men. Here’s the detailed, data-backed story on perimenopause, bone protection, and bioidentical estrogen therapy.

How Hormones Impact Bones

Estrogen acts like a protective force field for bones, regulating the balance between bone breakdown and formation. As estrogen levels decline during perimenopause and menopause, bone resorption begins to outpace formation. This leads to accelerated bone loss, with women losing up to 10–20% of their bone density in the 5–7 years after menopause. Crucially, this process often begins during perimenopause, well before periods stop.

Testosterone promotes bone formation and also converts to estrogen for added bone protection. Low testosterone in men is associated with increased bone loss and higher fracture risk.

Hormone Replacement Therapy (HRT): A Powerful Bone Ally

HRT, including bioidentical estrogen therapy, is one of the most effective interventions to prevent bone loss during the menopause transition.

The Evidence:

• Reduces vertebral fractures by 33% and hip fractures by up to 34% compared to placebo.
  
• Increases bone mineral density (BMD) at the spine and hip by up to 7% over two years.
  
• Most effective when initiated during perimenopause or the early postmenopausal years (within 10 years of menopause or before age 60).
  

What About Safety?

While HRT isn’t suitable for everyone (e.g., history of breast cancer, clotting disorders), modern guidelines emphasize individualized care over the outdated “lowest dose, shortest time” approach. For the right patient, it’s a bone-saving, life-enhancing therapy, especially when monitored by a skilled provider—like your team at Gravity Health clinic.

Bone health is truly a lifelong commitment—a wise mix of nutrients, movement, structural checks, and smart lifestyle choices. Catch and fortify weak bones before “that one step” changes your story!