Longevity's Shortcut Starts with Bone Health

These days, there is a growing focus on healthspan, which is the period of time within one's lifespan where they can live actively without significant disability due to illness or injury. It's a crucial metric, as it represents the actual period one can lead an active life, separate from their overall lifespan, and is considered more important than just the average lifespan itself.

 

In summary, bone health plays a crucial role in extending healthspan and improving the quality of life.

 

In South Korea, the healthspan stands at 73.1 years, which is approximately 10 years less than the average life expectancy of 83.6 years (as of 2021). This essentially means spending the last 10 years before death dealing with illnesses and being confined to a hospital bed.

 

Maintaining strong bones is essential for a longer life. Healthy bones contribute to longevity, while weakened bones can lead to problems during the aging process. For this reason, bone health is just as important as muscle and brain health.

 

According to Japanese bone specialist Professor Yukio Nakamura from Shinshu University School of Medicine, keeping your bones strong can extend your healthspan by more than three years.

 

Bones play critical roles in our bodies. They are responsible for producing blood and supplying calcium to our body's cells. Calcium is essential for cell activity, and bones provide this necessary mineral.

 

Bones also protect other organs in our bodies. The vertebrae, ribs, and sternum protect the heart and lungs, while the hipbones support the intestines.

 

Bones are living tissues. Old bones are broken down by osteoclasts, and new bones are created by osteoblasts. Bones undergo a continuous cycle of remodeling, with about 10-15% of bone being renewed within one year, and it takes about 5-6 years for the entire skeleton to be replaced with new bone.

 

Even when bones are injured, they have the ability to heal themselves, and the healed bone becomes even stronger than before. Bone strength depends on the balance between bone density and bone quality. If bones were composed solely of inorganic materials like calcium phosphate, they would be rigid but brittle. Conversely, if they consisted solely of organic materials like collagen, they would be flexible but unable to support body weight.

 

Bone mass reaches its peak between the ages of 20 and 40 and gradually declines with aging. However, with proper management, bone health can be maintained well into one's 100s.

 

An adult human body comprises a total of 206 complete bones. This includes 7 cervical vertebrae, 12 thoracic vertebrae, 5 lumbar vertebrae, 5 sacral vertebrae, and 4 coccygeal vertebrae. Bones are also present in the hands and feet, where they perform crucial functions.

 

To strengthen bones, exercise is essential, particularly moderate-intensity walking, which is beneficial for bone health. Bones and muscles are interconnected, and when muscles are strengthened, bones also become more resilient. Therefore, maintaining a regular exercise routine is crucial.

 

Diet also plays a significant role in bone health. Adequate intake of nutrients such as calcium, vitamin D, vitamin K, vitamin C, and magnesium is essential. These nutrients play important roles in bone formation and maintenance, so consuming a variety of foods rich in these nutrients is essential.

 

In summary, bone health plays a crucial role in extending healthspan and improving the quality of life. Maintaining good bone health through proper nutrition and exercise can protect against the effects of aging and disease. Therefore, it's important to raise awareness about bone health and prioritize its management.