As we age, bone renewal becomes less efficient, leading to a progressive loss of bone capital. In women, the menopause accelerates this loss due to the reduction in estrogen, a hormone that protects bone mass. This is why it is essential to take preventive measures from an early age to maximize bone capital and reduce the risk of fractures and osteoporosis in later years.
What is bone capital?
Bone capital refers to the maximum quantity of bone tissue accumulated by an individual at the end of growth. This phase, known as peak bone mass, generally occurs around the age of 30. Bone density, which measures the quantity of minerals (mainly calcium and phosphorus) in a volume of bone, is a key indicator of bone capital. Good bone density means strong, resistant bones, reducing the risk of fractures and diseases such as osteoporosis.
How is bone capital measured?
Bone capital is measured using bone densitometry, also known as dual-energy X-ray absorptiometry (DEXA). This technique makes it possible to accurately assess bone mineral density (BMD) and detect the risk of osteoporosis before fractures occur. It's painless, fast and the gold standard for assessing bone mass.
What factors influence bone capital?
Several factors play a role in the development and maintenance of bone mass. Genetics influence around 60-80% of the variation in bone density, but lifestyle is also a determining factor. A diet rich in calcium and vitamin D, regular physical activity, and avoidance of smoking and excessive alcohol consumption all contribute to optimizing bone capital. Hormones, such as estrogen in women, also play a crucial role in regulating bone mass.
How can we preserve our bone capital?
To preserve your bone mass, you should :
How does diet influence bone capital?
A balanced diet plays a crucial role in the development and maintenance of bone capital. Calcium and vitamin D are particularly important for bone health. Calcium is an essential component of bone, while vitamin D is necessary for the body's absorption of calcium. It is recommended to consume dairy products, green vegetables, fatty fish and foods enriched with calcium and vitamin D. A diet deficient in these nutrients from an early age can limit the acquisition of optimal bone capital and increase the risk of bone disease later in life.
Can bone capital be rebuilt once lost?
It is more difficult to rebuild bone capital once significant loss has occurred. However, steps can be taken to halt or slow bone loss, improve bone density and reduce the risk of fractures. These include a diet rich in calcium and vitamin D, regular physical activity and, in some cases, medication prescribed by a doctor. These drugs can help strengthen bones, but they must be accompanied by a healthy lifestyle to be effective.
Can physical exercise improve bone capital?
Yes, physical exercise is beneficial for bone capital. Activities that force the body to work against gravity, such as walking, running, jumping and impact sports, are particularly effective in stimulating bone formation and improving bone density. Resistance exercises, such as lifting weights, also help to strengthen bones. Regular exercise, particularly during adolescence and young adulthood, can increase peak bone mass and have long-term beneficial effects on bone health.
Are supplements necessary to maintain good bone capital?
Calcium and vitamin D supplements can be useful for some people, particularly those who are unable to obtain enough of these nutrients from their diet. Before taking supplements, it's important to talk to a healthcare professional to assess your individual needs and avoid overdosing, which can have undesirable effects. An adequate dietary intake of these nutrients is generally preferable and more natural for the body.
What is the link between menopause and bone capital?
The menopause has a significant impact on women's bone capital. The reduction in estrogen production that occurs during menopause can accelerate the loss of bone mass, increasing the risk of osteoporosis and fractures. That's why it's particularly important for women to adopt preventive measures to maintain their bone health before, during and after menopause. This includes a diet rich in calcium and vitamin D, regular physical activity and, in some cases, the use of hormone replacement therapies discussed and prescribed by a doctor.
