Research has shown that critical bone strength decline begins much earlier than many think — already after the age of 25. Find out what accelerates this process and how to slow it down.
It turns out that our bones begin to gradually lose their strength and mass after the age of 25–30. This process significantly accelerates in women and those who smoke. This sensational discovery was shared by Hasmik Jasmine Samvelyan, a senior lecturer in biomedicine at the University of England, Ruskin, in an interview with The Conversation. The specialist explains that during youth, the processes of bone tissue destruction and restoration are perfectly balanced, and maximum bone mass is reached around the age of 25–30. After this threshold, destruction gradually begins to prevail, which inevitably leads to a decrease in bone density.
Although aging is the main culprit, there are other factors that can accelerate this undesirable process. Hormonal shifts play a key role here. For example, the drop in estrogen levels after menopause significantly enhances the destruction of bone tissue. This is why nearly every second woman over the age of 50 faces the risk of fractures.
Lifestyle and Nutrition
"Lifestyle is equally important. Smoking, alcohol abuse, and low physical activity contribute to bone weakening. Nutrition also plays a role: a lack of calcium and vitamin D reduces the body's ability to maintain the strength of bone tissue," notes the expert.
Additional threats are associated with certain diseases and medications taken. For instance, prolonged use of steroid medications or diseases that disrupt the absorption of vital nutrients can significantly accelerate the loss of bone mass.
How to Keep Bones Strong
"First and foremost, it is important to ensure adequate calcium intake — its main sources are dairy products, green leafy vegetables, and fortified foods. Vitamin D, which improves calcium absorption, is equally important," concluded the specialist.
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