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During teenage years your skeleton is actively growing and getting bigger and stronger. At the end of your teens bone growth has been completed. This stage represents a time when bone has achieved its’ “peak bone mass”.
Peak bone mass generally means your bones are at their ‘strongest’. The higher the peak bone mass, the greater protection your skeleton has against the effects of ageing. Therefore it is vital that during your teen years you attain a high peak bone mass to withstand the effects of age related bone loss and osteoporosis.
Osteoporosis is a condition which results in a loss of bone strength making bones more fragile and likely to break.
Bone Production
Bone is living tissue made up of specialised bone cells and, like the rest of the body, it is constantly being broken down and renewed. From birth, more bone is made than is broken down, and so bones grow.
Bone growth is nearly complete by the end of puberty, with only a small increase in bone strength occurring after the late teenage years.
From the mid 30s on there is a mismatch between bone production and bone breakdown. This results in a gradual decrease in bone strength with increasing age in both men and women.
Achieving your Peak Bone Mass
Gaining Bone Strength
Involvement in any form of physical activity during your teen years will have a positive effect on bones development and increase the likelihood of developing a high peak bone mass. The best way to do this is to take part in some form of sport either through school or outside school hours.
Healthy Eating
It is important to have a healthy well balanced diet during your teen years, so that growth and development can progress normally. It is particularly important that your calcium intake meets the requirements of your growing skeleton. The main source of calcium comes from eating dairy products. Children and teenagers need 3-4 serves of dairy products a day. For instance you could have a glass of milk, milk with cereal, tub of yoghurt and serve of cheese daily.
Smoking and excessive alcohol are not good for maintaining bone density.
Hormones
Growth hormones and sex hormones (oestrogen and testosterone) are important in bone development. During your teens the increased levels of sex hormones leads to an increase in size and and bone mass of the skeleton.
Special Considerations
Osteoporosis is a condition most often associated with age as loss of bone mineral is part of normal ageing. However some young women may develop osteoporosis at an earlier stage of life due to various illnesses or hormonal deficiencies.
Eating Disorders
Women who develop eating disorders in early adolescence when the skeleton is in the process of growing severely reduce the attainable peak bone mass that is eventually achieved. This subsequently can lead to the development of osteoporosis at a young age, especially if the eating disorder persists for several years.
It is not uncommon for women who have had an eating disorder since their teenage years to develop osteoporosis by their early 20’s. Even women who develop an eating disorder after the process of skeletal growth has been completed, will have a reduction in their bone mineral density.
Athletes
Adolescent females and young women who are involved in elite training who have amenorrhoea (menstruation stops) and disordered eating habits are at high risk of developing osteoporosis.
Late First Menstrual Period
It is worthwhile for any girl who has not had her period by the age of 16 years to see her local doctor for an assessment. Most often these delays in puberty are simply that, just delays. Many teenagers can be a bit slower in their development than others, but most catch up. Any teenager found with a hormone problem can have this medically treated.
Resources
Content updated February 20, 2006
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