Bone density refers to the amount of mineral content, primarily calcium and phosphorus, within a specific volume of bone. It is one of the key indicators of bone strength and structural integrity and it plays a vital role in supporting posture, protecting internal organs and enabling movement.
Maintaining healthy bone density is essential for mobility, balance and independence, especially as we age. Low bone density increases the risk of fractures and conditions like osteopenia and osteoporosis, which can greatly impact healthspan and longevity.
How bone density works
Bones are living, dynamic tissues that undergo constant remodeling through two processes:
- Bone formation, carried out by cells called osteoblasts;
- Bone resorption, performed by osteoclasts.
This remodeling process allows bones to adapt to physical demands and repair damage. During childhood and adolescence, bone formation exceeds resorption, leading to an increase in bone mass and strength. This continues until around age 30, when we reach peak bone mass.
After this point, bone density tends to decline gradually, with the rate of loss influenced by factors such as hormones, diet, activity level and overall health.
Bone density is most commonly measured using a DEXA (dual-energy X-ray absorptiometry) scan, which provides a T-score comparing your bone mass to that of a healthy young adult.
Factors that affect bone density
Several factors influence how much bone mass we build in youth and how well we preserve it with age:
- Age: bone density naturally decreases over time, especially after menopause in women;
- Sex: women are at higher risk of bone loss due to lower peak bone mass and hormonal fluctuations;
- Hormones: estrogen, testosterone, thyroid hormones and cortisol all impact bone remodeling;
- Nutrition: adequate intake of calcium, vitamin D, magnesium and protein is essential;
- Physical activity: weight-bearing and resistance exercises stimulate bone formation;
- Genetics: family history plays a role in determining peak bone mass and risk of osteoporosis;
- Medical conditions and medications: chronic inflammation, corticosteroid use and certain autoimmune diseases can impair bone health.
Maintaining and improving bone density
There are several evidence based strategies to maintain or even improve bone density:
Physical Activity
- Resistance training (e.g. squats, lunges, deadlifts) builds muscle and stimulates bone growth;
- Weight bearing exercises (e.g. walking, jogging, hiking, dancing) maintain bone loading;
- Balance and mobility training helps prevent falls and fractures.
Nutrition
- Calcium: essential mineral for bone formation; aim for food sources like leafy greens, dairy, seeds fortified products;
- Vitamin D: supports calcium absorption and bone mineralization; get through sun exposure, fatty fish or supplementation;
- Vitamin K2: helps direct calcium into bones instead of arteries;
- Magnesium: crucial for bone matrix development and vitamin D activation;
- Protein: supports collagen structure and muscle mass, both important for bone strength.
Lifestyle support
- Avoid smoking and excessive alcohol, both of which reduce bone formation:
- Prioritize sleep and stress management, as hormonal imbalances from poor recovery can impact bone turnover;
- Consider supplements like collagen peptides, especially in older adults or those at risk of bone loss.
Medical and therapeutic options
- Bisphosphonates and hormone therapy may be prescribed for those with significant bone loss;
- Emerging therapies focus on bone regeneration and inflammation reduction.
Bone density and longevity science
Bone density is more than a skeletal issue, it reflects broader aspects of metabolic, hormonal and inflammatory health. Research links low bone density with:
- Increased risk of frailty and falls;
- Reduced muscle strength and coordination;
- Elevated levels of chronic inflammation;
- Poorer outcomes after injury or illness.
On the other hand, maintaining strong bones supports mobility, exercise capacity and vitality, all of which contribute to a longer, healthier life.
Preventive strategies started early, and sustained throughout life, can reduce the risk of osteoporosis and promote a longer healthspan with functional independence.
Bone density is a critical but often overlooked pillar of longevity and well being. Strong bones support movement, protect organs and reduce the risk of injury. As we age, maintaining bone density becomes increasingly important for preserving independence, energy and quality of life.
By integrating the right nutrition, exercise and lifestyle strategies, we can keep our bones resilient and our bodies strong, supporting not just a longer life, but a life lived fully.
