Bone Density Loss

... >> Education & Guidance >> Your Bone Health >> Your Bone Density >> Bone Density Loss

Bone Density - the calcium in your bones

Bone density is primarily the amount of calcium measured in a specific region of the bone, such as the vertebrae in the spine. 

Technically speaking, bone density equals bone mass, or total bone in your body,  measured in centimeters.  It appears on your DXA bone density scan report as grams per centimeter squared, or gm/cm2.

Bone Structure - inner bone and outer bone

The bones in your body consist of an outer covering and a complex inner framework.  The outer covering of a bone is the "cortex", referred to as cortical bone.  The inner structure is the "trabeculae", known as trabecular bone.  The spine is made primarily of trabecular bone.  The hips are more cortical bone. 

Bone Mass - the amount of bone in your body

The total amount of trabecular and cortical bone in your skeleton is your bone mass. Building bone mass through bone fitness exercise would improve the strength of your bones. Learn more about healthy bones.

Losing Bone over the years 

With advancing age, bone mass decreases and the trabecular bone becomes thinner.  Then, the risk of both hip and vertebral fractures increases.  Bone loss may also occur in all other bones, with the wrists, ribs,

There are many factors affecting bone loss. See the Are you at risk? page for more information.

In order to keep your bones healthy and strong for longer time, the following list would be a good place to start:

  • Personal habits like proper food diet, good amount of exercises, and giving up smoking and heavy drinking will increase your chances to keep your bones healthy and strong for a long time.
  • Starting early with the right nutrition is important. It is a fact that girls don’t obtain the needed amount of calcium during their teen years, which has great effect on their bone density in later life.
  • There is variety of food, which could give you the needed nutrition in your diet. Collard and kale are a must for your diet if you would like to have healthy and strong bones. Fortified calcium orange juice is also good for your skeleton in addition to kiwis and figs. Grain and milk products are excellent source of calcium and should be part of your every day diet since early childhood.
  • Exercising is number one for healthy and stronger bones. It is hard to believe, but exercises don’t just help your muscles, they help your bones. Scientific researches proved that athletes have higher bone density then people who are not active. There are two types of exercises, which are important for having healthy and stronger bones: weight-bearing and resistance exercises. Weight-bearing exercises are the exercises that make your muscles work against gravity and make your bones handle your body weight. Exercises of this sort are: jogging, walking, football, tennis and etc. The resistance exercises are the ones, which improve your muscle mass and with that improve and strengthen your bones. Weight lifting is an example for a resistance exercise.
  • Exercises from this sort are very vital not only for your bone density, but for your heart, lungs, and blood circulation in general. Unfortunately, some people have high pace life undervaluing the importance of exercising; others simply don’t feel comfortable exercising surrounded by the strangers in the gym. Robert Swezey, a former director of UCLA’s rehabilitation unit, encountered similar complains coming from his patients. That’s how he came with the idea of creating inexpensive exercise equipment for your home. The Osteoball requires not more then 10 minutes per day to maintain healthy bones and tonus. All ten exercises concentrate on the major muscle groups, showing great success in building new bone mineral formations, and healthier, stronger bones. Now, you can easily achieve these great results surrounded by the comfort of your home, while watching your favorite TV show or news.