Solaade Ayo-Aderele
Without the bones, the human body will just hang like a damp cloth. 
This is because bones give the body structure; and they also protect
 internal organs by ensconcing them in cage-like structures that shield them 
from damage.
Again, the body stores calcium through the bone, providing the body
 with the muscles it needs to move. Calcium also helps the nerves to 
carry messages between the brain and every body part.
Experts advise that we take 
steps to build strong and 
healthy bones during childhood 
and adolescence; and, as we age,
 there are also steps one must take
 to protect them and keep them in 
top health.
In men, physicians say, bone mass 
peaks around age 20, after which 
subtle bone mass loss sets in, 
worsening as the decades fly by. Scientists say eating calcium-rich foods and 
getting enough vitamin D are some ways to prevent bone mass loss and ensure
 bone health for life.
General Practitioner, Dr. Tunde Awofisayo, says men’s bone loss is almost
 always due to testosterone deficiency.
As for women, the doctor says, being female puts you at risk of developing 
osteoporosis and broken bones. This, he says, is because women tend
 to have smaller, thinner bones than men.
Again, he says, oestrogen — a hormone in women that protects bones —
 decreases sharply when women reach menopause, and this can result in
 bone loss.
“Within five or seven years after menopause, a woman can lose up to 20 
per cent of her bone density. This is why the chance of developing osteoporosis
 increases as women age,” Awofisayo says.
He, however, assures that contrary to what many people think, osteoporosis 
is not necessarily an inevitable part of the ageing process; and there
 are steps that individuals can take to prevent, detect, and treat the disease.
“You are never too young or old to take care of your bones,” the physician counsels.
He explains further that bones grow continually over an individual’s lifetime,
sequel to a natural process called remodeling. Here, old bone cells slough off 
and new bone cells grow to replace them.
“However, in order to make new bones, your body needs plenty of calcium 
and vitamin D,” Awofisayo warns.
Reasons for bone loss
He notes that bone density loss is not just associated with calcium deficiency, 
but it could also be due to an insufficient intake of other nutrients such
as magnesium and vitamin D3.
He counsels, “In order for calcium to help maintain healthy bones, 
adequate amounts of vitamin D3, zinc, magnesium, manganese, and 
other nutrients should be available so that calcium and phosphorus can 
be incorporated into the bone matrix.”
Foods to eat include fatty fish such as tuna, mackerel, and salmon; foods
 fortified with vitamin D, such as some dairy products, orange juice, soy milk,
 and cereals; beef liver, egg yolks, okra, spinach, nuts, chicken, beans, whole
 grains, etc.
Now, what are the unhealthy habits that we unwittingly maintain and which 
impact our bone health in negative ways?
The first is sedentary lifestyle, Awofisayo says. “Many people cannot take a 
flight of stairs, but would rather use the elevator. When you climb the stairs,
 you not only exercise your heart, you also exercise your bones.”
Stressing the place of physical exercise in maintaining bone health, 
Awofisayo says people who are physically inactive have a higher risk of 
osteoporosis than do their more active counterparts.
Another habit that can rid the bone of its health is smoking, experts say. 
Research studies identified smoking as a risk factor for osteoporosis and 
bone fracture. Indeed, scientists say the longer you smoke and the more 
cigarettes you consume, the greater your risk of fracture in old age.
Worse still, they warn, smokers who have a fracture may take longer to
 heal than non-smokers, while they may experience more complications 
during the healing process.
Indeed, authorities at the National Institute of Arthritis and Musculoskeletal 
and Skin Diseases warn that significant bone loss has been found in older 
women and men who smoke; and that exposure to second hand smoke 
during youth and early adulthood may increase the risk of developing low bone mass.
The scientists also warn that, compared with non-smokers, women who smoke
 often produce less oestrogen and tend to experience menopause earlier,
 which may lead to increased risks of bone loss.
Closely related to smoking is alcohol intake. Experts warn that regular 
alcohol intake increases the risk of osteoporosis, possibly because alcohol can
 interfere with the body’s ability to absorb calcium.
In terms of dietary style, doctors warn against too much salt intake. 
Awofisayo says, “Salt deprives the body of calcium. The  more salt you eat, t
he more calcium you will eject from the body when you urinate. Sticking to a
 low-salt diet can help you keep more calcium to strengthen your bones.”
source:PUNCH.