Guidelines for protecting bones at any age

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No matter how old is a person, he / she should protect the bones health through proper diet, regular exercise and avoiding smoking.

It is important to follow certain rules that provide protection and support for the bones. The article presents a number of recommendations and measures to be followed over time for the 206 bones in the body to remain strong and solid throughout life.


1. Overview
2. Recommendations for maintaining bone health
3. Diagnosis
4. Protecting bones at 20 years
5. Protecting bones at 30 years
6. Protecting bones at 40 years
7. Protecting bones at 50 years

Recommendations for maintaining bone health

Throughout life, each person must:

- Follow a proper diet for healthy bones. To do this it will consume more fruits and vegetables, but also dairy products low in fat. Women should consume 1000 mg of calcium and 400-800 IU of vitamin D per day. After menopause, their values must increase.

- Follow a program of physical activity. Exercise can have a greater influence on bone strength than calcium intake, according to recent research, while walking, running, lifting weights, jumping rope, weights exercises are great for strengthening bones.

- Quit smoking

- Restrict salt intake

- Monitor alcohol consumption. Moderate alcohol consumption may have a positive effect on bones because it increases estrogen levels, but larger quantities may have the opposite effect.


Osteopenia refers to low bone mass, but not low enough to trigger osteoporosis. About 20% of women in perimenopause suffer from osteopenia.

Osteoporosis is more serious and refers to the situation where bone density is so low that bones become porous and susceptible to fractures, especially the hips, spine and wrists. Although osteoporosis is more common after menopause, it can occur at any age.

Protecting bones at 20 years

- It is very important to maintain constant weight. If you follow various diets you have to do exercise too. Studies have shown that diet without physical exercise can lead to bone loss.

- Exercise in a smart way. Regular exercise requiring bone, such as lifting weights will help preserve bone formation by stimulating osteoblasts.

- Pay attention to menstrual cycles. Fewer menstrual cycles are associated with low levels of estrogen and often with lower body weight – with a double negative effect on bone.

- Consider contraception as an option if needed. Estrogen in oral contraceptives may increase the bone mass. It was confirmed from studies that people who have used synthetic progesterone injections once a month over two years production of estrogen was suppressed and found a decrease in bone mass of young women. Synthetic progesterone injections can cause bone demineralization and osteopenia.

Protecting bones at 30 years

- Protect your bones during pregnancy. If an expectant mother does not use enough calcium during pregnancy, the calcium supplied to the child will come from the bones. To prevent this situation, pregnant women take the recommended daily dose of calcium for this period. In addition, breastfeeding for more than one year may adversely affect maternal bone, but bone can be back to normal if you will be given the necessary amount of calcium and vitamin D.

- Eliminate stress. Stress hormones such as cortisol, can inhibit bone growth and accelerate bone destruction. Depression may have similar adverse effects on bone.

Protecting bones at 40 years

- Pay attention to irregular menstrual cycles. This could be a sign that you approach the entrance to perimenopause, which means it’s time to pay special attention to bone through exercise and the use of calcium supplements. When the periods become irregular bone loss occurs.

- Beware of other causes that could affect the level of calcium in the body. An overactive thyroid can accelerate bone loss and type 2 diabetes may increase the risk of fractures. These conditions are most common around the age of 40 years.

- Assessment of risk factors. If you have ever suffered a fracture as an adult, if in the medical family history are recorded cases of osteoporosis or fractures if the bones are very thin, if you smoke, if you suffer from any eating disorder or if periods stopped before 40 years there is an increased risk of developing osteoporosis.

- Talk to your doctor about hormone replacement therapy. Short-term use of hormone replacement therapy to maintain the control of menopausal symptoms is not considered risky and may have a beneficial effect on bone. In time, however, hormone replacement therapy may increase the risk of heart attack or breast cancer.

Protecting bones at 50 years

- It will increase calcium intake. The estrogen levels Will decrease during menopause and bone loss will accelerate, so it is necessary to supplement the amount of calcium to 1,200 mg per day. Some experts believe that the intake of vitamin D should increase to 1000-1500 IU, but only on medical advice.

- Watch your back pain. Sudden back pain could be caused by fractures. This is common in women older than 50 years and is often ignored, although it should be a warning sign, because a vertebral fracture will predispose to the occurrence of new vertebral fractures.

- Test your bone density when menopause is installed. Standard method that is tested bone health during menopause is DEXA scan that measures bone density of hip, spine or even the whole body. Other tests that may be involved are CT scan or ultrasound.

- It will discuss the treatment plan with your doctor. Depending on bone density values, the specialist will develop an action plan. Although there is no cure for osteoporosis treatment, there are a variety of medications, including bisphosphonates, hormone therapy and selective estrogen receptor modulators that can help limit bone mass in postmenopausal women.



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