2024-02-28 15:40:51
Just like our muscles, our bones lose strength as we age. This can have serious consequences on our daily lives and increase the risk of fractures, which are linked to an increased risk of death. Fortunately, just like we can strengthen our muscles, we can strengthen our bones.
(Among seniors, the risk of death increases in particular after a fracture of the femoral neck depending on the state of health of the patient at the time of the fracture, if we are to believe French data from the Department of Research, Studies, evaluation of Drees statistics. Indeed, according to the Drees, the risk of death within one year increases as soon as there is a significant chronic pathology, in particular, in the most serious situations, editor’s note).
Bones are more than just a scaffolding inside our body. Bone is a complex organ that comes in a multitude of shapes and sizes. It is made up of a varied mixture of organic and inorganic components such as collagen and calcium. Combined together, these components create a structure that is malleable enough for muscles to pull on bones to allow us to move, yet strong enough to protect essential organs.
Bone is not the solid, immovable, permanent structure that one might imagine. Healthy, living bone remains strong because it is constantly being renewed, with old and damaged bone being removed and replaced with fresh bone.
This internal control of bone quality allows our skeleton to be replaced approximately every ten years in healthy people, although this process is slower in older or sick people. Certain health conditions, such as cancer and hormonal changes during menopause, can also lead to excessive bone loss.
Unlike many other tissues, such as cartilage, tendon, and muscle, which are composed of only a small number of cell types, bone is made up of many different cells. These include bone cells, immune cells, fat cells, nerve cells and blood cells, to name a few.
The combined action of these different cell types helps our body maintain adequate bone volume throughout life, so that we can continue to be active.
Specialized bone cells (called osteoblasts and osteoclasts) help modify our bones to repair damage and increase their volume according to the demands placed on them. Thus, a tennis player, who performs his serves repeatedly with the same arm, will have a greater bone volume in the arm with which he serves.
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Strengthen your bones
Preserving your bones throughout your life is essential for your health and well-being. A sudden loss of mobility following a fracture has considerable repercussions on everyday life: going to shops, visiting friends and carrying out the smallest daily tasks around the house can be painful.
Whatever your age, you can preserve the density (solidity) of your bones through a good diet and physical activity.
The calcium found in these foods is important for strengthening bones. Evan Lorne/Shutterstock
It is recommended to favor a balanced diet rich in calcium (an essential mineral for bones). Try to consume 700 mg per day. Milk, yogurt and cheese are excellent sources of calcium. If you’re vegan, foods such as tofu, dried beans and lentils all contain calcium. You may need to take a supplement if you are unable to get the recommended amount of calcium from your diet.
(The main food sources of calcium are dairy products, legumes, nuts, cereal products, certain leafy vegetables (cabbage, chard, spinach, etc.), seafood and certain waters very rich in calcium, lists ANSES or the French National Health Security Agency. You will need to contact your doctor before any calcium supplementation, because excessive calcium intake can be a health risk in sensitive people, editor’s note.).
Important note: to fully absorb calcium, our body needs vitamin D. It is therefore essential to spend time outdoors because our skin produces vitamin D when exposed to the sun. Try to spend ten minutes outside twice a day. In winter, when there is less sunlight, you may want to consider supplementing with vitamin D.
(In addition to exposure to the sun, the consumption of foods rich in vitamin D – fatty fish such as salmon, sardines or mackerel, dairy products and cereals enriched with vitamin D, egg yolk, etc. – helps ensure a healthy sufficient intake of vitamin D. Before considering supplementation, particularly via food supplements, you should first take stock with your attending physician, editor’s note).
Physical activity is another way to keep bones strong – especially weight-bearing exercises – (that is to say with a certain level of impact, editor’s note). Walking and climbing stairs are great options to start with if you don’t exercise regularly. But more dynamic activities – like jumping rope or weight training – are better, because they stimulate more bone growth. This is because when muscles pull strongly on the bone they are attached to, it stimulates bone growth.
This type of exercise can be practiced by everyone, at all ages. Just be sure to tailor the exercise you do to your fitness level and abilities. It is also recommended to gradually increase your practice in order to avoid injuries.
Reducing pollutants in your body (such as tobacco smoke and alcohol) will also help ensure that your bone cells have the best chance of functioning properly throughout your life.
If you are concerned about the strength of your bones – or if you have certain health conditions that can lower your bone mineral density (such as celiac disease, inflammatory bowel disease, various forms of diabetes or cancer ) – do not hesitate to raise your concerns with your general practitioner. He will give you personalized advice on the best way to take care of your bones.
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