Is the myth that ‘whole bones are healthier’ true?

Bone thickness varies from person to person. In general, the thicker the bone, the easier it is to think, “The bone is thick, so it won’t break.” So there is even a popular belief that thick bones are healthier than thin bones. Is this myth really true?

It is difficult to generalize that whole bones are healthier. Professor Ham Ha-woong of the Department of Orthopedics at Chung-Ang University Hospital said, “It is difficult to say that the popular belief that ‘whole bones are stronger are stronger bones’ has accurate scientific basis,” and added, “Bone density is more important in determining bone strength than the thickness or size of bones, which refers to whole bones.” “It’s an indicator,” he said. In other words, it is true that the higher the bone density, the higher the bone strength, which lowers the risk of fracture, but even if the bone is thick, it is difficult to say that the bone density is directly high. Bone density refers to how densely the bone mass and minerals are gathered, and is one of the main factors that determine bone strength.

So, is it true that bone health is 100% genetic? Professor Ham Ha-woong said, “The size and shape of bones are greatly influenced by genetic factors, but characteristics such as bone density, which indicates bone health, are not.” He added, “Along with genetic factors, lifestyle habits, nutritional status, and overall health status “Environmental factors also have a big impact,” he said.

Therefore, for bone health, it is best to maintain eating habits that can increase bone density. Professor Ham Ha-woong said, “For bone health, it is good to consume enough calcium and vitamin D. The recommended daily intake of calcium for Korean adults is 700 to 800 g and 10 to 15 ㎍ of vitamin D.” Representative sources of calcium include green vegetables, nuts, and seafood. Vitamin D is produced naturally through exposure to sunlight, but consuming it through food or supplements can also be helpful.

Exercise is also important. Professor Ham said, “To increase bone density, weight training using weights is helpful, and exercises such as walking, jogging, and dancing are also good for maintaining and improving bone strength.” Regular exercise can improve bone density and quality, increase muscle mass and balance, and reduce the likelihood of falls.