Factors That May Influence Peak Bone Mass

Developing a healthy peak bone mass wards off osteoporosis, breaks and fractures. Physicians test bone mass through bone density testing. This test determines the amount of calcium and bone minerals within one segment of bone. Bone density is a predictor of your risk for osteoporosis. The majority of men and women reach up to 90 percent peak bone mass by the ages of 20 and 18 respectively. Many factors can impact peak bone mass.

Fitness

• Engaging in 30 to 60 minutes of physical activity daily positively impacts your peak bone mass. Weight-bearing activities have greater bone density benefits than other exercises because they cause bones to work against gravity. Examples of exercises that are beneficial to bone density include weight lifting, jumping rope, hiking, running, walking, playing basketball, stair climbing and tennis.

Lifestyle and Nutrition

• Alcohol and tobacco use are factors linked to lower bone density. Lack of exercise can also cause low bone density. Consuming calcium and Vitamin D promotes bone health and can impact peak bone mass. It is important to get Vitamin D along with calcium because it assists in the absorption of calcium. Dairy products, dark leafy greens and nuts are good sources of calcium. The recommended dosage for men and women between the ages of 19 and 50 is 1000 milligrams per day.

Race and Gender

• Men generally have higher peak bone mass than women, and black women have higher bone mass than white women. The hormone estrogen can also impact peak bone mass. Women who use birth control pills containing estrogen generally have higher peak bone mass than women who do not use this form of contraception. This is also true of women who begin their menstrual cycles at young ages .