Bone density refers to the amount and quality of bone tissue in the skeletal structure. It represents the concentration of minerals – primarily calcium and phosphorus – within the bones. Essentially, it measures the strength and thickness of bones, indicating their ability to withstand stress and resist fractures.
Why Does Bone Density Matter?
While bones appear solid from the outside, they are actually fairly hollow structures that are constantly evolving.
Bone density is an important aspect of bone health as it relates directly to bone strength. Bones with high density are stronger and less prone to fractures, while bones with low density are more fragile and prone to osteoporosis or other bone-related conditions.
Mineral levels, physical activity, body weight, injuries, and other factors can impact the health and density of your bones.
Mineral Reserves
Bones are living tissues that contain minerals like calcium and phosphorus. These minerals play important roles within the body. They also help give bones their structure.
Part of your calcium and phosphorus intake goes to aid important biological processes. “Leftover” minerals are stored in your bones, keeping them strong and healthy.
If you aren’t getting enough of these minerals, your bones will release their stores to maintain a state of homeostasis. This weakens your bones, increasing your risk of bone fractures, broken bones, and conditions like osteopenia or osteoporosis.
Resistant to Breakage
Minerals play an important role in bone rigidity and strength. Within your bones, there is a complex scaffolding that helps to distribute loads properly across the bone. Minerals add to this internal scaffolding, increasing bone strength.
When bone density falls, the bone begins to form larger pockets of dead space, resulting in weakened bones and an increased risk of hip fracture or another ailment due to a lack of reinforcement.
Having denser bones can help make your bones more resistant to breakage or fractures. Nobody wants to be confined to a cast, sling, or crutches, which illustrates one of the main reasons bone density is so important.
How is Bone Density Determined?
A bone density mineral test is complex and may require specific tools and machines to calculate. Below is a closer look at some ways bone density measurements are determined.
Dual-Energy X-Ray Absorptiometry
Dual-energy x-ray absorptiometry, also known as bone densitometry, DEXA, or DXA, is a technique that utilizes radiographic imaging to determine the density of bones. Two x-rays are taken at two different wavelengths to determine the density of bones. One wavelength is absorbed by soft tissue, while the other is more readily absorbed by bone. When these two images are compared, the bone density can be calculated.
A DEXA procedure tends to focus on bones like the hips and vertebrae, but it is possible to utilize a DEXA scan on other parts of the body. Since the technique does utilize x-ray radiation, it is important to follow safety protocols provided by the radiographic tech.
Bone Density Test Results
The results of bone mineral density tests focus less on the specific density and more on how your density compares to a healthy individual.
A bone mineral density (BMD) test, like a DEXA scan, provides two scores. These scores include the t-score and the z-score. The t-score compares your bone density to that of a young adult with peak bone mass, while the z-score compares your bone density to that of individuals in your same age range.
How Can I Maintain Healthy Bones?
Maintaining healthy bone density is a lifelong journey. As you age, your body’s ability to build bone back can decline. If you don’t have healthy bones to start with, you could run into problems such as osteoporosis and fractures, which can impact your mobility.
Here are some ways to maintain healthy bone mass.
Proper mineral Intake
The bulk of your bone mass comes from minerals like calcium and phosphorus. For that reason, consuming these minerals regularly can help your bones become dense and strong.
A diet lacking in essential nutrients, particularly calcium, vitamin D, and protein, can compromise bone health. Calcium and vitamin D are critical for bone growth and maintenance, while protein is necessary for collagen formation, which provides structural support to bones. Insufficient intake of these nutrients can lead to reduced bone density and increased fracture risk.
Weight-bearing exercise
Weight-bearing exercises like running and hiking place a healthy amount of stress on your bones. This can help your bones grow denser and stronger over time.
Quit smoking
Smoking is harmful to bone health. It has been linked to decreased bone density, reduced calcium absorption, and increased risk of fractures. Smoking also affects hormone levels and can interfere with the body's ability to repair and maintain healthy bones.
Limit alcohol consumption
Excessive alcohol consumption can negatively impact bone health. It interferes with the body's ability to absorb and utilize essential nutrients like calcium and vitamin D, leading to decreased bone density and increased risk of osteoporosis.
Stress management
Chronic stress can have detrimental effects on bone health. High levels of stress hormones like cortisol can interfere with bone building and remodeling processes. Individuals experiencing chronic stress may have lower bone density and an increased risk of fractures.
Learn More About Bone Density
Bone density is an important aspect of your health that you should consider, especially if you have a family history of osteoporosis, rheumatoid arthritis, or other risk factors. Consider a bone density scan to see where your bone health lies.
