Dry Bone Mass indicates the bone mineral mass (such as calcium) within the body. It is not Bone Mineral Density, which is an assessment of the density and thickness of the bones, that can identify conditions such as Osteoporosis.
Bones provide structure, protection for the organs, an attachment for muscles, and a store for calcium within the body.
The dry weight of a male skeleton is typically between 2kg to 4kg. (4.4lbs to 8.8lbs).
The dry weight of a female skeleton is typically between 1.5kg to 2.5kg. (3.3lbs to 5.5lbs).
If fluid is introduced as water and bone marrow this will add 2kg to 3kg (4.4lbs to 6.6 lbs) to the weight of the skeleton.
Osteoporosis (the weakening of bones making them more susceptible to fractures) related fractures results in increased morbidity, mortality and healthcare costs. By the year 2040, the world population of over sixty-fives will increase from 506 million to 1.3 billion. Which makes 1.3 billion people the most at risk of developing osteoporosis due to poor bone health.
Having strong bones is important to guard against injuries and the potential increased risk of falling etc. As bone mass typically starts to decline after the age of thirty, it is important to track any changes in this measure, as bone issues are often not noticeable until it is too late. However, if we take good care of our bones, they will remain dense enough to avoid any issues. If they deteriorate too quickly, or if someone had low bone mass to begin with, then they are at more risk.
Exercise and development of muscle mass are both related to stronger, healthier bones, in turn, decreasing the risk of fractures during falls. Excessive alcohol and/or caffeine intake can negatively affect the use of Vitamin D and Calcium in the body, which both play a key role in the maintenance of bone mass. Therefore, it is important to ensure any intake of alcohol or caffeine is done in moderation. It is also advisable to ensure that you consume adequate Vitamin D and Calcium through a balanced diet. Severe food restriction and being underweight also weakens bones in men and women. Individuals considered as obese are at 40-80% greater risk of being vitamin D deficient, thus having a negative effect on bone health.
Factors that can increase risk for bone loss include gender as women are more likely to develop osteoporosis than men and bones mass can be affected by the menopause due to a reduction in oestrogen. Men may be affected as testosterone levels reduce in later life.
Exercises strengthen only the bones used directly. Aim to include compound and resistance exercises such as squats, deadlifts, press-ups and pull ups. Gradually increase the levels of resistance to continue to increase bone density.
If you have any questions, please seek advice from a medical or fitness professional where you use boditrax, or get in touch with boditrax anytime via support@boditrax.com
Harris, R., Chang, Y., Beavers, K., Laddu‐Patel, D., Bea, J., Johnson, K., ... & Cauley, J. (2017). Risk of fracture in women with sarcopenia, low bone mass, or both. Journal of the American Geriatrics Society,65(12), 2673-2678.
Hirschfeld, H. P., Kinsella, R., & Duque, G. J. O. I. (2017). Osteosarcopenia: where bone, muscle, and fat collide. Osteoporosis international,28(10), 2781-2790.
Fassio, A., Idolazzi, L., Rossini, M., Gatti, D., Adami, G., Giollo, A., & Viapiana, O. (2018). The obesity paradox and osteoporosis.Eating and Weight Disorders-Studies on Anorexia, Bulimia and Obesity, 23(3), 293-302.
