8 facts about strong bones

1. We don't think about it every day, but your bones literally keep you going. They can use a helping hand in doing so.

1. You create new bone throughout your life (but less as you get older)

1. Many people think that bone is â € deadâ € ™ material, but nothing could be further from the truth. In fact, the process by which old bone cells are broken down and new ones are created continues throughout our lives. It is true that the balance between production and breakdown changes. Bone density is greatest between the ages of 25 and 30. After that, it will remain stable for a number of years. After the age of 45, the production slowly decreases and bones gradually become less strong. At some point the balance turns to the negative side and more is broken down than is added. When that process of bone loss becomes severe and bones break easily, we speak of osteoporosis.

2. Many people think that bone is â € deadâ € ™ material, but nothing could be further from the truth. In fact, the process by which old bone cells are broken down and new ones are created continues throughout our lives. It is true that the balance between production and breakdown does change. Bone density is greatest between the ages of 25 and 30. After that, it will remain stable for a number of years. After the age of 45, the production slowly decreases and bones gradually become less strong. At some point the balance turns to the negative side and more is broken down than is added. When that process of bone loss becomes severe and bones break easily, we speak of osteoporosis.

2. Parents with strong bones have children with strong bones

1. How strong your bones are and how quickly your bone mass is broken down, is largely hereditary. If your parents had osteoporosis or once broke a hip, it is more likely that you belong to the risk group. Certain conditions, such as an overactive thyroid gland, type 1 diabetes and the lung disease COPD, can also lead to osteoporosis. The same is true of the use of some medications, such as prednisone.

2. How strong your bones are and how quickly your bone mass is broken down, is largely hereditary. If your parents had osteoporosis or once broke a hip, it is more likely that you belong to the risk group. Certain conditions, such as an overactive thyroid gland, type 1 diabetes and the lung disease COPD, can also lead to osteoporosis. The same goes for the use of some medications, such as prednisone.

3. Women are more likely to develop osteoporosis than men

1. One in three women develops osteoporosis. During the transition, the process of bone breakdown gains momentum. The female hormone estrogen protects against bone breakdown. The younger menopausal symptoms start, the greater the chance of osteoporosis at a later age. In addition, women already have somewhat smaller and less strong bones, which makes them extra vulnerable. In men, the ratio is one in seven. For them, the process starts about ten years later and is much more gradual. That is why they are less likely to have problems with it.

2. One in three women will develop osteoporosis. During the transition, the process of bone breakdown gains momentum. The female hormone estrogen protects against bone breakdown. The younger menopausal symptoms start, the greater the chance of osteoporosis at a later age. In addition, women already have somewhat smaller and less strong bones, which makes them extra vulnerable. In men, the ratio is one in seven. For them, the process starts about ten years later and is much more gradual. That is why they are less likely to have problems with it.

4. Stopping rapid deterioration is important

1. How do you help the body to keep production and degradation in balance for as long as possible? You can stimulate bone production yourself by eating a varied diet (see also page 68) and exercising at least three times a week. That makes sense at any age, even for those over 70 or 80. The potential gain is not that great - a maximum of 4 percent more bone density - but it does help to slow down a (rapid) deterioration.

2. How do you help the body to balance production and degradation for as long as possible? You can stimulate bone production yourself by eating a varied diet (see also page 68) and exercising at least three times a week. That makes sense at any age, even for those over 70 or 80. The potential gain is not that great - a maximum of 4 percent more bone density - but it does help to slow down a (rapid) deterioration.

5. A mix of physical activities is best

1. When you exert pressure on the bones, it stimulates bone production. That's why exercise is so important for strong bones. First of all: any form of exercise is good. But the more variety in the type of movement, the better. This increases the effect. It is best to alternate activities that place a load on the bones, such as walking or playing tennis, with movements that apply traction to the bones in the back, such as training with weights or rowing. And at least train the parts of the body that are most vulnerable: the back, the hips and the wrists.

2. When you exert pressure on the bones, it stimulates bone production. That's why exercise is so important for strong bones. First and foremost: any form of exercise is good. But the more variety in the type of movement, the better. This increases the effect. It is best to alternate activities that place a load on the bones, such as walking or playing tennis, with movements that apply traction to the bones in the back, such as training with weights or rowing. And at least train the parts of the body that are most vulnerable: the back, hips and wrists.

6. You usually only discover serious osteoporosis when it is too late

1. More than 800,000 Dutch people have osteoporosis. These are almost all over 60s. More than 148,000 of them actually diagnosed osteoporosis by their GP. The vast majority of people with osteoporosis have no idea. They often don't find out until they break something â € “every year this happens in more than 80,000 patients over 55. Usually it involves a hip, wrist or forearm. The vertebrae collapse in a quarter of the patients. This can cause serious pain.

2. More than 800,000 Dutch people have osteoporosis. These are almost all people over 60. More than 148,000 of them actually diagnosed osteoporosis by their GP. The vast majority of people with osteoporosis have no idea. They often don't find out until they break something - every year this happens in more than 80,000 patients over 55. Usually it involves a hip, wrist or forearm. The vertebrae collapse in a quarter of the patients. This can cause serious pain.

7. You can have the condition of your bones tested with a special scan

1. Bone density less than 70 percent requires treatment. Whether that's the case, a doctor can determine by taking a bone density measurement. A special X-ray machine is used for this, a DXA scan. If this shows that the bone density is indeed too low, a patient will be given medication. These inhibit the breakdown of existing bone and stimulate the production of new bone, thus reducing the chance of breaking something (again) by 50 percent.

8. A bone density scan should always be performed in the event of an unexpected fracture in people over 50

1. If you break something above the age of 50 when you wouldn't expect it, for example after a simple stumble, a bell should ring. In such a case, a bone density measurement must be performed as standard in the hospital. Unfortunately, this does not always happen in practice. In that case, do ask for it yourself. Incidentally, ultrasound measurements of the finger or heel are increasingly being offered in pharmacies and physiotherapists to determine bone density. They measure something different from the DXA scan. They have never been proven to be reliable. With the collaboration of Dr. Harald Verhaar, internist and clinical geriatrician, specialized in osteoporosis, at UMC Utrecht. A