Bone Density Screening: Why It Matters and How to Build Strong Bones for Life

Part 2 of 2- The Rest of the Story

Bone Health Starts in the Kitchen

Approximately 30–40% of bone consists of an organic matrix, primarily collagen, while 60–70% is mineralized with calcium and phosphorus. Without the proper al foundation, calcium has little framework on which to build strong bone.

Protein: The Foundation of Bone

Protein provides the collagen scaffold that gives bone flexibility and strength. Inadequate protein intake contributes to reduced bone formation, muscle loss, slower healing, and an increased risk of falls.

High-quality protein should be prioritized throughout the day to preserve both muscle and bone.

Calcium

Calcium provides structural strength to bone.

Recommended daily intake (RDA) may vary depending on the type calcium supplement :

• Adults 19–50 years: approximately 1,000 mg/day

• Women over 50 years: 1,200 mg/day

• Men over 70 years: 1,200 mg/day

Calcium citrate or calcium carbonate is generally recommended by medical and nutrition providers.

However, microcrystalline hydroxyapatite (MCHA), sometimes called microcrystalline calcium hydroxyapatite, is a more physiologic form of calcium than calcium carbonate or calcium citrate.

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Microcrystalline Hydroxyapatite (MCHA): A Whole-Bone Calcium Supplementation

While calcium carbonate and calcium citrate are the most commonly recommended forms, microcrystalline hydroxyapatite (MCHA)—is more closely resembles the natural mineral composition of human bone.

Because of this composition, some researchers believe MCHA may support bone remodeling by providing the body with a more complete matrix of nutrients involved in bone formation.

• 60–70% mineral (primarily hydroxyapatite crystals composed of calcium and phosphorus)

• 20–30% organic matrix (mostly type I collagen)

• ~10% water and bone cells

Potential Benefits of MCHA

• Help maintain or modestly improve bone mineral density

• Support normal bone remodeling

• Provide calcium and phosphorus in the same ratio found in human bone

• Be well tolerated by most individuals

• Supply naturally occurring bone matrix proteins and trace minerals that may contribute to overall bone qualit

Should Everyone Take MCHA?

Not necessarily. Calcium needs may be met through a nutrient-rich diet that includes dairy products, fortified foods, leafy green vegetables, tofu, tempeh, canned salmon with bones, and other calcium-rich foods.

For individuals who do not consume enough calcium through diet or who are at increased risk for osteoporosis, supplementation may be appropriate. The choice between calcium carbonate, calcium citrate, or MCHA should be individualized based on dietary intake, digestive health, kidney stone history, medication use, and overall fracture risk. A comprehensive plan that supports both bone density and bone quality throughout life is ideal

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The Bigger Picture: Building Healthy Bone

Whether calcium comes from food or supplements, it works best when combined with:

• Adequate dietary protein to build the collagen framework of bone

• Adequate calorie and protein intake to preserve muscle mass and prevent sarcopenia

• Resistance and weight-bearing exercise to stimulate osteoblast activity

• Healthy estrogen and testosterone levels when clinically appropriate

• Vitamin D to improve calcium absorption

• Vitamin K2 to help direct calcium into bone

• Magnesium, phosphorus, zinc, copper, boron, and manganese to support bone metabolism

Vitamin D (with K2)

Vitamin D, preferably D3, enhances intestinal calcium absorption and supports normal bone remodeling. Deficiency is common, particularly in older adults and individuals with limited sun exposure.

Testing vitamin D levels may help determine whether supplementation is appropriate.

Vitamin K2

Vitamin K2 helps activate proteins that direct calcium into bones rather than soft tissues. Although research continues to evolve, emerging evidence suggests it may complement calcium and vitamin D in supporting bone health.

Potential K2 Benefits

 Stronger Bones: K2 activates osteocalcin, a protein that binds calcium into the bone matrix, which increases density and lowers fracture risk.

• Cardiovascular Protection: K2 activates Matrix GLA Protein (MGP), which inhibits calcium deposits in blood vessels, reducing arterial stiffness.

• Mitigated D3 Risks: Without sufficient K2, high doses of D3 may lead to excess calcium circulating in the blood, potentially contributing to soft tissue calcification.

Magnesium and Trace Minerals

Magnesium, phosphorus, zinc, copper, boron, and manganese all contribute to healthy bone formation and mineralization.

A nutrient-dense diet rich in vegetables, fruits, nuts, seeds, legumes, lean proteins, and whole grains naturally provides many of these essential nutrients.

No supplement can compensate for poor nutrition, physical inactivity, smoking, excessive alcohol intake, or untreated hormonal deficiencies.

It is important to recognize that calcium alone cannot build healthy bone. Bone is a living tissue that requires a coordinated supply of nutrients, hormones, and mechanical loading through exercise.

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Hormones: The Hidden Regulators of Bone and Muscle Health

Nutrition and exercise are essential for healthy bones, but hormones provide the biological signals that determine whether your body builds or loses bone and muscle. Throughout life, estrogen, progesterone, and testosterone work together to regulate bone remodeling, preserve muscle mass, and reduce the risk of fractures. As these hormone levels decline with age, bone loss and muscle loss often accelerate simultaneously.

Estrogen is one of the most important hormones for maintaining skeletal health in both women and men. It helps regulate the normal balance between osteoclasts, which remove old bone, and osteoblasts, which build new bone.

When estrogen levels decline—most notably during menopause—osteoclast activity increases dramatically, causing bone to be broken down faster than it can be replaced. Women can lose up to 10–20% of their bone mass during the first five to seven years after menopause, making this one of the most rapid periods of bone loss in life. This is why osteoporosis becomes significantly more common after menopause.

Estrogen also helps:

• Preserve the trabecular (spongy) bone inside the spine and hips

• Reduce inflammation that accelerates bone breakdown

• Support collagen production and bone quality

• Maintain muscle mass and balance, lowering the risk of falls

Progesterone: Supporting Bone Formation

Although progesterone receives far less attention than estrogen, it also contributes to healthy bone remodeling.

Research suggests progesterone may stimulate osteoblast activity—the cells responsible for building new bone—and support the formation of the collagen matrix that provides bone with flexibility and strength.

During the reproductive years, estrogen and progesterone work together to maintain a healthy balance between bone formation and bone resorption. As progesterone production declines during perimenopause and menopause, this balance may shift further toward bone loss.

While estrogen has the strongest evidence for preserving bone mineral density, maintaining normal progesterone levels may also support optimal bone quality when clinically appropriate.

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Progesterone is commonly prescribed alongside estrogen for women receiving hormone replacement therapy for menopausal symptoms who still have their uterus. It is generally prescribed to prevent the thickening of the uterine lining (endometrium), which could lead to endometrial cancer.

For women who are menopausal or have experience surgically induced menopause due to a "total hysterectomy" (removal of the uterus and ovaries), it is standard practice to manage menopausal hormone replacement using estrogen only therapy. Clearly, progesterone has a more significant role beyond just protecting the uterus and bone health is one of the many benefits.

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Testosterone: Building Bone and Preserving Muscle

Testosterone plays a critical role in both men and women, although levels are much higher in men.

Testosterone -in men and women-promotes:

• Increased bone formation

• Greater bone mineral density

• Preservation of cortical bone thickness

• Increased muscle mass and strength

• Improved balance and physical function

Some testosterone is naturally converted into estrogen through the enzyme aromatase. This conversion is important because much of testosterone's protective effect on bone occurs through its conversion to estrogen.

As testosterone declines with age, men also experience gradual losses in both bone density and lean muscle mass, increasing the risk of osteoporosis, frailty, falls, and fractures.

Hormones represent only one piece of the bone health puzzle. The strongest bones are built and maintained through the combined effects of:

• Adequate dietary protein to support collagen formation and muscle maintenance

• Calcium, vitamin D, magnesium, vitamin K, and other essential minerals

• Regular resistance and weight-bearing exercise

• Healthy body composition and preservation of lean muscle mass

• Quality sleep and stress management

• Smoking cessation and moderation of alcohol intake

• Evaluation and treatment of hormone deficiencies when clinically appropriate

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Bone and Muscle Age Together

Bone and muscle are closely connected. Healthy muscles place mechanical stress on bones, stimulating osteoblasts to build stronger bone. Likewise, strong bones provide the structural support needed for muscles to function effectively.

When hormone levels decline, many adults experience both osteoporosis and sarcopenia, the age-related loss of muscle mass, strength, and function. This combination, known as osteosarcopenia, substantially increases the risk of falls, fractures, disability, hospitalization, and loss of independence.

Maintaining healthy muscle mass through adequate protein intake, resistance training, regular physical activity, and correction of nutritional deficiencies remains one of the most effective ways to preserve both bone and functional mobility.

Beneficial activities include:

• Weight lifting

• Resistance bands

• Body-weight exercises

• Walking

• Hiking

• Stair climbing

• Tennis and pickleball

• Dancing

• Tai Chi and balance training

Aim for strength training at least three days a week along with regular weight-bearing aerobic activity.

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A Comprehensive Approach to Healthy Aging

It’s important to recognize that healthy aging involves more than treating osteoporosis after it develops. By evaluating nutrition, lifestyle, muscle health, hormone status, and other risk factors, we can preserve bone strength, reduce fracture risk, and help maintain mobility, independence, and vitality throughout life.

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When Is Medication Appropriate?

Lifestyle modification forms the foundation of osteoporosis prevention and treatment. However, medications may be appropriate for individuals at high fracture risk or those with established osteoporosis.

Treatment options include:

• Bisphosphonates (alendronate, risedronate, ibandronate, zoledronic acid)

• Denosumab

• Anabolic therapies such as teriparatide, abaloparatide, and romosozumab for severe osteoporosis

Medication selection should be individualized based on bone density, fracture history, FRAX score, kidney function, age, and patient preferences.

The Bottom Line

Bone health is built over a lifetime—not just after retirement.

Every nutritious meal, every resistance workout, every walk, and every healthy lifestyle choice contributes to stronger bones. Likewise, every opportunity to optimize protein intake, maintain muscle mass, ensure adequate vitamin D, and participate in regular weight-bearing exercise helps reduce fracture risk as we age.

Here's a more polished version with improved flow and a stronger concluding message for your blog.

Preserving bone health requires looking beyond a single number on a bone density scan. True bone strength depends on a comprehensive approach that supports both bone density and bone quality through optimal nutrition, preservation of muscle mass, hormonal balance, regular physical activity, management of chronic medical conditions, appropriate medication use, and healthy lifestyle habits.

Prevention is always more effective than treatment. Through comprehensive risk assessment, personalized nutrition counseling, lifestyle medicine, hormone evaluation when appropriate, and evidence-based recommendations, we partner with patients to build stronger bones, reduce fracture risk, and preserve mobility, independence, and overall health throughout every stage of life.

If you've never had a bone density screening—or if you're concerned about your bone health—talk with your healthcare provider. The best time to build stronger bones was years ago. The second-best time is today.

References

1. American Association of Clinical Endocrinology, American College of Endocrinology. Clinical Practice Guidelines for the Diagnosis and Treatment of Postmenopausal Osteoporosis—2020 Update. Endocr Pract. 2020;26(Suppl 1):1-46.

2. American Association of Clinical Endocrinology, American College of Endocrinology. Camacho PM, Petak SM, Binkley N, et al. American Association of Clinical Endocrinology/American College of Endocrinology Clinical Practice Guidelines for the Diagnosis and Treatment of Postmenopausal Osteoporosis—2020 Update. Endocr Pract. 2020;26(Suppl 1):1-46.

3. Bilezikian JP, ed. Primer on the Metabolic Bone Diseases and Disorders of Mineral Metabolism. 10th ed. Hoboken, NJ: John Wiley & Sons; 2024. Published on behalf of the American Society for Bone and Mineral Research.

4. Bone Health and Osteoporosis Foundation. Clinician's Guide to Prevention and Treatment of Osteoporosis. Osteoporos Int. 2022;33:2049-2102.

5. Bone Health and Osteoporosis Foundation. Shoback D, Rosen CJ, Black DM, et al. The Clinician's Guide to Prevention and Treatment of Osteoporosis. Osteoporos Int. 2022;33(10):2049-2102.

6. Bonjour JP. Dietary protein: An essential nutrient for bone health. J Am Coll Nutr. 2005;24(6 Suppl):526S-536S.

7. Compston JE, McClung MR, Leslie WD. Osteoporosis. Lancet. 2019;393:364-376.

8. Cosman F, de Beur SJ, LeBoff MS, et al. Clinician's Guide to Prevention and Treatment of Osteoporosis. Osteoporos Int. 2022.

9. Daly RM, Iuliano S, Fyfe JJ, et al. The role of resistance exercise and nutrition in maintaining bone and muscle health during aging. Nutrients. 2023;15:1200.

10. Eastell R, Rosen CJ, Black DM, et al. Pharmacological management of osteoporosis in postmenopausal women: An Endocrine Society guideline update. J Clin Endocrinol Metab. 2020.

11. Endocrine Society. Pharmacological Management of Osteoporosis in Postmenopausal Women: An Endocrine Society Clinical Practice Guideline. J Clin Endocrinol Metab. 2020;105(3):587-594.

12. International Osteoporosis Foundation. Osteoporosis and Bone Health Resources. Available through the International Osteoporosis Foundation.

13. Kanis JA, Harvey NC, Johansson H, et al. A decade of FRAX®: How has it changed the management of osteoporosis? Aging Clin Exp Res. 2020;32:1873-1880.

14. Khosla S, Oursler MJ, Monroe DG. Estrogen and the skeleton. Trends Endocrinol Metab. 2012;23:576-581.

15. Leslie WD, Krieg MA, Hans D. Clinical utility of Trabecular Bone Score (TBS) in osteoporosis assessment and fracture prediction. Osteoporos Int. 2021.

16. Melmed S, Auchus RJ, Goldfine AB, Koenig RJ, Rosen CJ, eds. Williams Textbook of Endocrinology. 15th ed. Philadelphia, PA: Elsevier; 2024.

17. National Institute of Arthritis and Musculoskeletal and Skin Diseases. Osteoporosis Overview. National Institutes of Health.

18. National Institutes of Health. Osteoporosis Prevention, Diagnosis, and Therapy. NIH Consensus Development Conference Statement.

19. Rizzoli R, Reginster JY, Arnal JF, et al. Quality of life in sarcopenia and osteoporosis: The concept of osteosarcopenia. Osteoporos Int. 2021.

20. Rizzoli R. Nutritional aspects of bone health. Best Pract Res Clin Endocrinol Metab. 2014;28:795-808.

21. Rosen CJ. The epidemiology and pathogenesis of osteoporosis. In: Williams Textbook of Endocrinology. 14th ed. Elsevier; 2020.

22. Ross AC, Caballero B, Cousins RJ, Tucker KL, Ziegler TR, eds. Modern Nutrition in Health and Disease. 12th ed. Philadelphia, PA: Wolters Kluwer/Lippincott Williams & Wilkins; 2014.

23. Shuhart CR, Yeap SS, Anderson PA, et al. Executive Summary of the ISCD Official Positions—Adult and Pediatric. J Clin Densitom. 2019.

24. U.S. Preventive Services Task Force. Screening for osteoporosis to prevent fractures: US Preventive Services Task Force recommendation statement. JAMA. 2025;333(4):350-359.

25. U.S. Preventive Services Task Force. Screening for osteoporosis to prevent fractures: US Preventive Services Task Force recommendation statement. JAMA. 2025;333(4):350-359.

26. Weaver CM, Gordon CM, Janz KF, et al. The National Osteoporosis Foundation's position statement on peak bone mass development and lifestyle factors. Osteoporos Int. 2016;27:1281-1386.

Bone Density Screening: Why It Matters and How to Build Strong Bones for Life.

A Two Part Series (Part 2 coming next week)

Part 1 of 2

Bone Density Screening: Why It Matters and How to Build Strong Bones for Life

Most people routinely check their blood pressure, cholesterol, and blood sugar—but many never think about their bone health until they experience a fracture. Unfortunately, osteoporosis is often called the "silent disease" because bone loss occurs gradually without pain or obvious symptoms. For many individuals, the first indication that their bones have weakened is a broken wrist after a minor fall, a ”stress” fracture in the foot, compression fracture of the spine, or a hip fracture that dramatically changes their quality of life.

The encouraging news is that osteoporosis is largely preventable. Through proper nutrition, resistance exercise, healthy lifestyle choices, and timely bone density screening, we can identify bone loss early and take steps to preserve strength and independence for decades to come.

What Is a Bone Density Test?

A Dual-Energy X-ray Absorptiometry (DEXA or DXA) scan is the gold standard for measuring bone mineral density. The examination is painless, requires minimal radiation exposure, and usually takes less than 15 minutes.

The scan evaluates the lumbar spine and hips to estimate fracture risk and diagnose osteopenia or osteoporosis before fractures occur.

Understanding Your Bone Density Report

T-Score

The T-score compares your bone density with that of a healthy young adult at peak bone mass.

T-Score	Interpretation
-1.0 or higher	Normal bone density
-1.0 to -2.5	Osteopenia (low bone mass)
-2.5 or lower	Osteoporosis
-2.5 or lower with a fragility fracture	Severe osteoporosis

Z-Score

The Z-score compares your bone density with individuals of the same age, sex, and body size.

It is particularly useful for:

• Premenopausal women

• Men younger than 50

• Children

• Identifying secondary causes of osteoporosis

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Z-score below -2.0 suggests bone density is lower than expected for age and should be further evaluated for other possible contributing factors or underlying medical conditions.

Understanding the FRAX® Score: Looking Beyond Bone Density

A bone density test is an important tool for assessing bone health, but it does not tell the whole story. Two people with the same bone mineral density may have very different risks of experiencing a fracture. The Fracture Risk Assessment Tool (FRAX®) assists in providing a more complete bone fragility assessment.

Developed by the University of Sheffield Centre for Metabolic Bone Diseases in collaboration with the World Health Organization Collaborating Centre for Metabolic Bone Diseases, the FRAX® tool estimates an individual's 10-year probability of sustaining a major osteoporotic fracture (hip, spine, forearm, or shoulder) and 10-year risk of hip fracture.

Rather than relying solely on bone density, FRAX combines multiple clinical risk factors to provide a more individualized estimate of fracture risk.

What Factors Are Included in the FRAX® Score?

The FRAX® calculator considers:

• Age

• Sex

• Height and weight (Body Mass Index)

• Previous fracture after age 50

• Parent with a history of hip fracture

• Current smoking

• Long-term glucocorticoid (steroid) use

• Rheumatoid arthritis

• Conditions associated with secondary osteoporosis

• Alcohol consumption (three or more drinks daily)

• Femoral neck bone mineral density (when available)

Because fracture risk increases with age, two individuals with the same T-score may have very different FRAX® scores. Likewise, someone with osteopenia but multiple risk factors may have a higher fracture risk than someone with osteoporosis who has few additional risk factors.

How Is the FRAX® Score Used?

The FRAX® score helps healthcare providers determine whether lifestyle changes alone are appropriate or whether medication should also be considered.

In the United States, pharmacologic treatment is generally recommended for adults age 50 years and older who have:

• A previous hip or vertebral fracture

• A T-score of −2.5 or lower

• Osteopenia (T-score between −1.0 and −2.5) and a FRAX® score showing:

  • 10-year hip fracture risk of 3% or greater, or

  • 10-year major osteoporotic fracture risk of 20% or greater

Understanding the Limitations

Although FRAX® is a valuable clinical tool, it is not perfect. It does not account for several factors that can significantly influence fracture risk, including:

• Number or severity of previous fractures

• History of frequent falls

• Balance or gait impairment

• Muscle strength and sarcopenia

• Trabecular Bone Score (TBS)

• Bone quality or microarchitecture

• Vitamin D deficiency

• Nutritional status

• Physical activity level

• Frailty

For this reason, FRAX® should be viewed as one component of a comprehensive bone health assessment, not the sole determinant of treatment.

A Personalized Approach to Fracture Prevention

Fracture prevention requires looking beyond bone density alone. In consider your bone density & FRAX® score, nutrition, hormone status, muscle strength, physical activity, fall risk, medications, and overall health are significantly important in developing a personalized plan that supports both bone density and bone quality.

The goal is not simply to improve a number on a DEXA scan—it is to preserve strength, mobility, independence, and quality of life for years to come.

Bone Quality vs. Bone Density: Why Strong Bones Are More Than a Number

When most people think about osteoporosis, they focus on bone density. While bone mineral density (BMD) is an important predictor of fracture risk, it tells only part of the story.

Think of a house. Two homes may contain the same amount of lumber, yet one is built with solid framing and quality craftsmanship while the other has weakened supports and structural damage. Although both contain similar amounts of material, one is far more likely to collapse.

Bones are much the same.

Bone density refers to the amount of mineral—primarily calcium and phosphorus—contained within bone. It is measured with a DEXA scan and reported as your T-score and Z-score.

Bone quality, however, refers to how well the bone is constructed. It includes:

• The internal architecture (microarchitecture)

• The organization of collagen fibers

• Bone turnover and remodeling

• Degree of mineralization

• Presence of microscopic damage

• Overall strength and elasticity

A person may have only mildly decreased bone density yet still experience fractures if bone quality has significantly deteriorated.

Trabecular Bone: The Inner Framework That Gives Bones Strength

Inside many bones lies a delicate, honeycomb-like network called trabecular bone, also known as cancellous or spongy bone.

Trabecular bone is found primarily in the:

• Vertebrae (spine)

• Hips

• Pelvis

• Ribs

• Ends of long bones

Although it accounts for only about 20% of total skeletal mass, trabecular bone has a much larger surface area and is far more metabolically active than the dense outer cortical bone. Because of this, it remodels more rapidly and is often the first type of bone affected by aging, menopause, hormonal changes, and nutritional deficiencies.

The interconnected lattice of trabecular bone acts like the steel framework inside reinforced concrete. Healthy trabeculae distribute forces evenly throughout the skeleton, allowing bones to absorb stress without breaking.

As osteoporosis develops, these tiny supporting struts become thinner, fewer in number, and less connected. The result is a weaker internal framework, even before large changes in bone density are detected.

This explains why some individuals sustain fractures despite only modest reductions in bone mineral density.

Bone Remodeling: A Balance Between Renewal and Repair

Every year, approximately 5–10% of an adult skeleton undergoes remodeling. Osteoclasts remove old or damaged bone while osteoblasts replace it with new bone.

When this balance shifts toward excessive bone breakdown—as commonly occurs with aging, menopause, prolonged inactivity, nutritional deficiencies, smoking, chronic inflammation, or certain medications—both bone density and bone quality decline.

Protecting bone health therefore requires more than simply increasing calcium intake. It means supporting the entire remodeling process through:

• Adequate dietary protein to build the collagen framework

• Sufficient calcium, phosphorus, magnesium, and trace minerals

• Optimal vitamin D and vitamin K status

• Resistance and weight-bearing exercise to stimulate osteoblast activity

• Healthy hormone balance

• Avoiding smoking and limiting alcohol

• Preserving muscle mass to reduce falls and provide healthy mechanical stress on bone

Looking Beyond the DEXA Scan

Traditional DEXA scans measure bone mineral density, but they do not directly assess bone microarchitecture.

Some imaging centers now provide a Trabecular Bone Score (TBS), a software analysis performed on lumbar spine DEXA images. TBS estimates the quality of the trabecular microarchitecture and can improve fracture risk prediction when interpreted alongside bone mineral density and the FRAX® fracture risk assessment.

Although TBS is not yet available everywhere, it highlights an important principle: healthy bones depend on both quantity and quality.

Who Should Be Screened?

Bone density testing is recommended for:

Women

• Age 65 years and older

• Younger postmenopausal women with increased fracture risk

Men

• Age 70 years and older

• Men aged 50–69 with significant risk factors

Adults of Any Age With Risk Factors

Screening may also be appropriate for individuals with:

• Previous low-impact fracture after age 50

• Long-term corticosteroid therapy in adulthood or childhood

• Rheumatoid arthritis

• Early menopause;

  • Periods stopping prior to age 40

  • Surgical menopause- due to surgical removal of ovaries; oophorectomy or “total” Hysterectomy- removal of uterus and ovaries.

• Low body weight

• Smoking history

• Excess alcohol use

• Vitamin D deficiency

• Hyperthyroidism or hyperparathyroidism

• Chronic kidney disease

• Celiac disease or inflammatory bowel disease

• Cancer therapies affecting bone

• Low estrogen or testosterone levels

Osteopenia: A Valuable Opportunity

Osteopenia is not osteoporosis—it is an opportunity.

Identifying bone loss early allows time to improve nutrition, increase muscle strength, optimize hormone health when appropriate, correct nutritional deficiencies, and implement lifestyle strategies before fractures occur.

Bone Is Living Tissue—Not Just a Framework

Many people imagine bones as lifeless structures that simply support the body. In reality, bone is one of the body's most metabolically active tissues. Throughout life, your skeleton is constantly renewing itself through a process called bone remodeling.

Two specialized cells work together to maintain healthy bone:

• Osteoclasts remove old or damaged bone through a process known as bone resorption.

• Osteoblasts build new bone by producing a collagen-rich framework that is then mineralized with calcium and phosphorus to create strong, resilient bone.

In children, adolescents, and young adults, bone formation exceeds bone breakdown, allowing the skeleton to grow stronger. Eventually, bone formation and resorption reach a healthy balance. As we age, however, osteoclast activity gradually begins to outpace osteoblast activity, resulting in a slow decline in bone density.

This balance is influenced by many factors, including:

• Nutrition

• Physical activity

• Muscle mass

• Hormones (especially estrogen and testosterone)

• Vitamin D status

• Sleep quality

• Smoking and alcohol use

• Certain medications and chronic medical conditions

Peak Bone Mass: Your Bone "Savings Account"

Bone health is not determined by age alone. Daily lifestyle choices significantly influence how quickly—or slowly—we lose bone over time.

Building strong bones early—and preserving them throughout adulthood—is one of the most valuable investments you can make in your long-term health.

One of the greatest predictors of osteoporosis risk later in life is the amount of bone you build during your younger years.

Most individuals achieve peak bone mass between 25 and 30 years of age, although modest gains may continue into the early thirties. Think of peak bone mass the reserve or savings account for later in life. During childhood, adolescence, and early adulthood, every nutritious meal, resistance workout, and healthy lifestyle choice becomes a deposit into your "bone bank."

Once peak bone mass is reached, the body gradually shifts toward losing more bone than it creates. The more bone you accumulate early in life, the larger your reserve against the natural bone loss associated with aging.

Unfortunately, many people never reach their full bone-building potential due to sedentary lifestyles, inadequate protein intake, vitamin D deficiency, restrictive dieting, smoking, excessive alcohol consumption, or hormonal imbalances.

Lifestyle Is Powerful Medicine

Healthy bones benefit from:

• Adequate dietary protein

• Calcium-rich foods

• Optimal vitamin D

• Resistance training

• Weight-bearing exercise

• Healthy body weight

• Smoking cessation

• Limiting alcohol

• Restorative sleep

• Stress management

• Fall prevention

A common theme throughout my blogs is the nutritional component of a healthy lifestyle and healthy aging. Bone health is no different. Part 2, will highlight the importance of nutrition, supplements, exercise and lifestyle.

“You can’t control what goes on outside, but you can control what goes on inside.” –  Unknown

These same lifestyle habits also reduce the risk of cardiovascular disease, diabetes, obesity, and frailty, making bone health part of a comprehensive approach to healthy aging.

Health, Wellness, and Lifestyle: A Journey, Not a Diet

When most people hear the words health, wellness, or lifestyle, their minds immediately go to dieting. But what does "diet" really mean?

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At its core, a diet is simply the choices we make each day—the foods and beverages we choose to consume, and those we choose not to consume. It is not a temporary plan or a quick fix. It is the cumulative effect of thousands of daily decisions.

There is no secret formula here. No miracle solution. Nothing I have to share is entirely new. My goal is simply to present information in a way that may resonate differently, encourage self-discovery, and help you develop a deeper understanding of what truly supports your health.

There is an overwhelming amount of information available on nutrition, wellness, and healthy living. No single class, book, or article can cover everything. Instead, I am offering an approach, or a mindset, if you like. I aim to provide a foundation for you to continue learning, exploring, and discovering what suits you best.

Looking at Food Through the Lens of Science

My approach to health and wellness is rooted in food science.

Rather than focusing solely on calories, fat, carbohydrates, or the latest dietary trend, I encourage people to ask a different question:

What does my body do with this food?

Every food choice has the potential to nourish, support, strengthen, or challenge our body's ability to function optimally. We now understand that calories are not created equal. The quality of food matters. The nutrients matter. How food affects metabolism, inflammation, energy levels, body composition, and overall health matters.

It is not about restriction. It is about understanding.

The Six Pillars of Health

Health extends far beyond what we eat. Six key areas play a significant role in our overall well-being:

• Nutrition

• Physical activity and movement

• Sleep

• Relationships and social connection

• Stress management

• Purpose and meaning

When these areas work together, they create the foundation for a healthier, more resilient life.

This Is Not About Weight

This is not about weight loss, body size, fat shaming, or skinny shaming.

Weight is often viewed as the goal, but true health is much bigger than a number on a scale.

The focus should be on creating a body that functions well, feels well, and is better equipped to prevent, manage, or recover from illness. Improving health often leads to positive changes in body composition, but the ultimate objective is long-term wellness.

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The question is not, "How much weight can I lose?"

The question is, "How healthy can I become?"

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Lifestyle Change Can Change Your Life

Improving health requires commitment.

It requires awareness of our behaviors, honesty about our habits, and a willingness to replace habits that do not support health with those that do.

This process is not always easy, and it is rarely perfect.

Setbacks are inevitable. Mistakes are part of the journey. In fact, they are often our greatest teachers. Each challenge provides valuable information about what works, what doesn't, and what adjustments need to be made moving forward.

Progress is not defined by perfection.

Progress is defined by the decision to begin again every time you stumble.

Thinking Beyond Today

Imagine receiving a diagnosis tomorrow.

Would you look back and wonder if there was something you could have done differently?

None of us can guarantee a life free from illness or disease. Healthy living is not a promise that we will never face health challenges.

What it does provide is the confidence of knowing that you have done your part to build the strongest, healthiest body possible.

A healthy lifestyle creates resilience. It helps prepare the body to endure, recover, adapt, and fight when challenges arise.

You cannot always control what happens to your health, but you can influence how prepared your body is to face it.

Living with Intention

Healthy living requires purpose and deliberation.

Ask yourself:

• What is important to me?

• Why do I want to improve my health?

• What am I hoping to accomplish?

• What is my ultimate purpose?

  
  

Your answers may evolve over time as you learn and grow, and that's okay. The journey is not static. It is constantly changing.

The important thing is to remain intentional. Know your purpose and stick with it.

Strive for Consistency, Not Perfection

Aim for an 80/20 lifestyle, but strive for 90/10 whenever possible.

Life will present challenges, celebrations, vacations, stress, and unexpected events. There will be seasons when maintaining healthy habits feels easier than others.

Give yourself grace, but do not lower your standards simply because consistency becomes difficult.

The goal is not perfection. The goal is returning to healthy choices again and again.

Every day is another opportunity to get back on track.

Let Your Challenge Become Your Motivation

Do not let a diagnosis, condition, or setback become your identity.

Let it become your reason—not your excuse.

Whether it is diabetes, obesity, hypertension, arthritis, heart disease, or another health challenge, your circumstances do not define your future. They simply provide information about where you are today and where you may need to focus your efforts.

Nutrition Matters Most

While all six pillars of health are important, nutrition remains foundational.

Exercise offers tremendous benefits. It improves strength, cardiovascular health, mood, sleep quality, stress management, mobility, and quality of life.

However, exercise alone cannot compensate for consistently poor nutrition.

The foods we choose daily have the greatest impact on our health, body composition, energy levels, and long-term well-being.

Learning not only what to eat, but why we eat it, creates lasting change.

Take Responsibility for Your Health

This journey is not about preparing for a class reunion, fitting into a certain size, or reaching a short-term goal.

It is about creating a lifestyle that supports you for the rest of your life.

Your health is one of your most valuable assets. While medicine can treat many conditions, there is no substitute for the daily choices that build health from the inside out.

YOUR SUCCESS DEPENDS ON YOU!

Take ownership of your health.

• Be intentional.

• Stay committed.

• Continue learning.

And remember that every healthy choice, no matter how small,

is an investment in your future self.

Wishing success in your journey. Take Care.