Introduction

Being the main component of the skeletal system, bones play a significant role in supporting our body through structural bolstering and resistance to impact. In addition, bone marrow contributes to replenishing the red blood cells and helps maintain calcium homeostasis. Carrying out many functions, bones are a vital organ in our body. However, as people age, bones can become fragile and gradually lose their capacity to physically protect the body. This is a common symptom in the elderly called osteoporosis (osteo-bones; porosis-porous). It features the gradual enlargement of pore cavities in the bone, which decreases bone density and makes it fragile. In America, there are estimated to be over 10.2 million people above 50 years old who have osteoporosis. 

Decreased bone densities predisposes elderly to problems like bone fractures from falling. The CDC (Center for Disease Control and Prevention) reported over 14 million elderly fell each year and about 38,742 elders died due to accidental falls. It is notable to recognize that it is harder for the elderly to recover from such falls because of their fragile bones. To better prevent outcomes brought by osteoporosis, we need to first understand the reason how bones become fragile over time.

Osteoporosis Mechanism

The bone’s strength is primarily derived from the buildup of calcium ions (Ca2+) and other minerals. Our bone grows quickly by modeling in teenage; after maturation, the bone state is controlled by remodeling. During this process, two types of cells, osteoblasts and osteoclasts, balance the breaking down of the bone’s surface (osteoclasts) to release calcium phosphate and then refill the abraded surface with minerals (osteoblast). This balance guarantees the stability and sturdiness of bones, but as people age, the effect from the imbalance between the osteoblast and osteoclast activities becomes pronounced. Medications, such as alendronate sodium (Fosamax) and teriparatide, work by inhibiting the activity of osteoclasts or by facilitating the activity of osteoblasts. 

Solutions to Boost Bone Strength 

While patients with osteoporosis cannot revert their bones back to when they were in their early adulthood, several preventive measures can help to slow the bone from becoming fragile:

• Diet Rich in Calcium: When considering a diet that strengthens the bone, we would think of milk and almonds that replenish the calcium ions in the bone. The National Institute of Health (NIH) recommends that people above the age of 19 take food with around 1,000 mg of calcium daily (detailed calcium concentration in food here). In addition, other foods include cheese, yogurts, broccoli, etc. 

• Vitamin D: Vitamin D is an important ingredient that boosts the absorption efficiency of calcium from the food. One study analyzed the role of vitamin D in bone fractures, and found that out of 195 incidents of hip fractures and 2231 incidents of total fractures, vitamin D alongside a high calcium diet reduced the hip fracture risk by 15% and total fracture risk by 30%. Besides food like salmon and mushrooms or taking vitamin D supplements, another ideal source is basking. With proper skin exposure to the sunlight, vitamin D is being synthesized under the skin. 

• Exercise: Exercise produces mechanical signals that can strengthen the bone. This study discovered that mice with voluntary climbing practice displayed a decreased area of osteoclasts on the bone. Despite the experiment being performed on non-human subjects, this study indicates a positive influence of exercise on strengthening the bones. In addition to bones, exercise can stimulate muscle buildup that helps with mobility to prevent the likelihood of complications from osteoporosis, such as damage brought by falling. 

Osteoporosis largely results from long term calcium deficiency and lack of exercise. With osteoporosis, a person is not only more susceptible to physical damages, but also may experience subconscious behavioral changes such as being restrained from many activities that may damage the bone. People with osteoporosis also  While some curative treatments are available, building a habit of regular exercise and maintaining a diet rich in calcium can be a helpful and economical preventive solution.