Osteoporosis-Factors Influencing Peak Bone Mass

What are the Factors Influencing Peak More Bass?
Peak bone mass is influenced by a variety of genetic and environmental factors. We shall discuss these here.

Dietary Calcium
As already discussed calcium is an essential nutrient for bone health. It is present in three compartments – 90 per cent in the skeleton, 0.1 per cent in the body fluids and 1 per cent in the cells. Constant exchange of calcium takes place between these three compartments. Deficiency in any one compartment is compensated by drawing calcium from the others. This exchange is controlled by the endocrine gland secretions (hormones) – Parathormone from the parathyroid glands, Calcitonin hormones from the Thyroid, and Vitamin D. normal level of calcium in the blood ranges from 9-11 mg per cent. In bones, calcium is present in combination with carbonate and phosphate. Unlike nutrients such as proteins, the amount of calcium absorbed is substantially less than the amount taken in through food. In older adults, only about 0 to 8 per cent of calcium taken in through food, is retained. It is 40 per cent in infants and about 20 per cent in young adults. Low calcium intake does not limit the growth in bone length or circumference. It does, however, result in thinner bones. When calcium intake is less than optimal, bone loss increases, and the balance between bone formation and destruction is thus lost. Any further increases in calcium intake produces no further bony accumulation. Even after growth in height has ceased, calcium storage still occurs if the intake is high enough to support it. In other words, bony consolidation can continue well after growth in stature has ceased, until one is about 30 years of age. Increasing the calcium intake of adolescent and young adult women will almost certainly ensure higher peak bone mass. Dietary and lifestyle changes to prevent osteoporosis should, therefore, begin much before 30 and not after 45 years of age. 

Physical Exercise
In adults, physical exercise is a major determinant of bone mass ( or density). Mechanical loading with weights in gyms ( or with yoga where the body’s own weight is used as a loading) increases the bone density. Physical exercise, both aerobic and anaerobic, can produce a 25-30 per cent increase in cortical (Outer bone) thickness. 


Weight
Both fat mass and lean mass (muscle mass) contribute to bone density in women, while lean mass seems more important in men. Obese women tend to lose relatively lesser bone mass at menopause, despite substantial loss of estrogen. Thin women tend to have a greater risk of osteoporotic fractures. This is not only because of less soft tissue paddling, which, in heavier women, distributes the impact of fall, but also because of less bone mass. At least one advantage of being overweight!

Genetics
Up to 80 per cent of bone density is determined genetically, so nature is important in determining our bone density. By adopting proper nurture or healthy lifestyle changes this can be increased by 20 per cent.


Up to 80 per cent of bone density is determined genetically


n summary, to develop maximum peak bone mass, certain factors must be considered. These factors include adequate calcium intake, normal estrogen production, and maintenance of adequate bone weight. Mechanical loading by means of weight – bearing exercises like yoga, and use of weights, is also important although it plays a less-important role later in life. Remember, this opportunity to develop maximum peak bone mass closes around the age of 30.