Dr. Tran Van Nam
DON’T WAIT TOO LONG – PROTECT YOUR BONES EARLY
Osteoporosis is a silent progressive disease, often only discovered when a fracture occurs. In this article, we will focus solely on primary osteoporosis – the most common form, which affects women more than men.
According to the International Osteoporosis Foundation (IOF), approximately 200 million women worldwide suffer from osteoporosis, and one in three women over the age of 50 will experience fractures as a result of the disease. Particularly after menopause, the risk of fractures increases due to the decline in estrogen – a hormone crucial for maintaining bone density.
Why is early prevention of osteoporosis important?
Bones continuously develop from childhood until around the age of 30, when peak bone mass (PBM) is reached. After this age, bone density cannot increase further but can only be maintained or gradually decline over time.
In women, 90% of PBM is formed before the age of 18, while in men, it forms before the age of 20.
After the age of 45, bone mineral density significantly decreases, especially in postmenopausal women.
Women can lose between 2-7% of their bone mass each year after menopause, whereas the average annual loss for both genders is about 1%.
Therefore, building optimal bone density from a young age lays the foundation for preventing osteoporosis later in life.
BONE STRUCTURE AND FACTORS AFFECTING BONE DENSITY
Bone consists of 35% minerals (mainly calcium), 35% organic bone matrix (primarily collagen), cells, and water.
1. Factors Determining Peak Bone Mass
🔹 Genetics (75%)
Men generally have higher bone density than women.
Before puberty, boys and girls have nearly equivalent bone densities. However, after puberty, women’s bone density tends to be lower than men’s.
Women of African descent typically have higher bone density than other ethnic groups.
🔹 Environment & Nutrition (25%)
Diet and lifestyle play a critical role in optimizing PBM.
🔹 Hormones
Estrogen helps maintain bone density in women. Women who experience menarche at an early age or undergo estrogen therapy often achieve higher PBM.
Conversely, women who experience amenorrhea due to malnutrition or excessive exercise are at risk of severe bone density loss.
🔹 Nutrition
Calcium is crucial for bone development. A lack of calcium during adolescence can reduce PBM by 5-10% and increase the risk of fractures later in life.
Vitamin D helps the body absorb calcium and maintain bone health.
Daily Calcium Requirements (American Association of Clinical Endocrinologists)
| Age Group | Calcium (mg/day) |
|---|---|
| Newborn – 6 months | 200 |
| 6 – 12 months | 260 |
| 1 – 3 years | 700 |
| 4 – 8 years | 1,000 |
| 9 – 18 years | 1,300 |
| 19 – 50 years | 1,000 |
| Over 50 years | 1,200 |
| Pregnant/breastfeeding mothers under 18 | 1,300 |
| Pregnant/breastfeeding mothers over 18 | 1,000 |
List of High-Calcium Foods
| Food (per 100g) | Calcium Content (mg) |
|---|---|
| Skimmed milk powder | 1,400 |
| Amaranth leaves | 341 |
| Water spinach | 310 |
| Jute leaves | 182 |
| Pennywort | 169 |
| Black wood ear mushrooms | 397 |
| White wood ear mushrooms | 380 |
| Shiitake mushrooms | 180 |
| Soybeans | 165 |
| Fresh shrimp | 1,120 |
| Ground crab legs | 5,040 |
| Dried shrimp | 882 |
| Sea crabs | 141 |
| Clam meat | 177 |
| Cheese | 760 |
High-calcium foods to prioritize.
🔹 Collagen and Minerals
Collagen from food sources (such as animal bone extracts) helps build strong bone structure.
Essential minerals: Magnesium, zinc, and phosphorus are also necessary to maintain bone strength.
🔹 Avoid Calcium-Depleting Foods
Limit salt, sugar, processed foods, and carbonated drinks, as they can increase calcium excretion.
WHAT TO DO TO ACHIEVE OPTIMAL BONE DENSITY?
1. Balanced Diet
✔ Adequate Calcium & Vitamin D Intake
Calcium-rich foods: Milk, dairy products, sardines, tofu, leafy greens, spinach, sunflower seeds, orange juice.
Vitamin D-rich foods: Eggs, liver, butter, fish oil, milk, orange juice.
Vitamin D can be synthesized from sunlight, so encourage children to get morning sun exposure.
✔ Supplement Collagen and Minerals
Collagen from food (e.g., animal bone extract) supports strong bone formation.
Essential minerals: Magnesium, zinc, and phosphorus are also necessary for bone strength.
✔ Avoid Calcium-Depleting Foods
Limit salt, sugar, processed foods, and carbonated beverages, as they can accelerate calcium loss.
2. Regular Exercise
✔ Choose Appropriate Exercises
Weight-bearing exercises (jogging, stair climbing, dancing, aerobics) help increase bone density.
Resistance training (weightlifting, yoga, pilates) maintains strong bones.
Swimming and cycling, while good for cardiovascular health, do not improve bone density as much as weight-bearing exercises.
✔ Exercise Properly
Maintain a habit of exercising 30–60 minutes daily, at least 5 days a week.
Combine deep breathing exercises to ensure adequate oxygen supply to the body.
CONCLUSION
Preventing osteoporosis should begin in childhood, especially for women. A balanced diet, regular physical activity, and a healthy lifestyle are key to achieving optimal peak bone mass, thereby reducing the risk of osteoporosis later in life.
Take action today – for lifelong bone health!
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