What happens to the skeletal system as we age?

Bone is living tissue that changes constantly. Old bone tissue dies and is replaced by new bone tissue. The human skeleton grows and strengthens until about the age of 18 in women and 21 in men. Bone mass, which is the amount of bone tissue in the skeleton, continues to grow until about the age of 30.After age 30, our bones become more porous as they lose mass. This process speeds up after age 50 and, for women, it intensifies during and after menopause.

• After the age of 30 our bones gradually deteriorate.
• The first few years after menopause, bone loss is especially rapid.
• Bone density decreases and bones become thinner and more fragile.



• Bones lose calcium and other minerals.
• Posture can become progressively hunched over as the spinal vertebrae and the discs between them become thinner and compressed due to loss of minerals and moisture.

• Joints may become inflamed and less flexible as fluid in joints decrease and cartilage erodes. This is especially common in knee and hip joints.
• Joints can become stiff due to mineral deposits (bone calcification), common in the shoulders.
• Movement slows down and may become limited and unstable.
• Risk of injury increases due to a combination of instability and brittle bone.

Bone mass begins to reduce between the ages of 30 and 40. Osteoblast activity (bone production) begins to decline, while osteoclast activity (bone reabsorption) continues at a normal level. Once reduction begins, women lose roughly 8% of their skeletal mass, but not all parts of the skeleton are equally affected.

Epiphyses (the head of the long bones), vertebrae, and the jaws reduce at a faster rate, resulting in more fragile limbs, weight reduction, and tooth loss.

The difference between normal osteopenia and the clinical condition of osteoporosis is simply a matter of degree. Because of changes in hormones, blood cell production, bone marrow content, and other aspects, bones become more fragile, breaking easily and not repairing well. Vertebrae may collapse, distorting the vertebral articulations and putting more pressure on spinal nerves, causing more pain. Dietary changes to elevate calcium levels, hormone therapies, and exercise slow, but do not prevent, the development of osteoporosis.

Chondrocytes produce a slightly different form of gelatinous compound making up the cartilage matrix. This causes increased stiffness and thickness of the joints.

How to prevent skeletal problems

Nutrition - A diet rich in calcium, magnesium and vitamin D is important for maintaining healthy, strong bones. The World Health Organization (WHO) recommends the following daily calcium intake for women past the menopause and men over the age of 65: at least 1,300 mg per day but not more than 3,000 mg.The WHO's recommended daily intake of vitamin D from the diet is 400 IU for people who are 50 years or older and 600 IU for people over 65. (Cranney, A., & et al )Follow a healthy diet plan that includes all the food groups. Fruits and vegetables are just as important for building strong bones as dairy products. Avoid processed foods.  

Regular Exercise – Exercise helps increase bone density at every age. The best exercise for strengthening bones is weight bearing exercise, also referred to as weight training or strength training. Stretching is very important to help maintain flexibility.