Thread by @DietDrsayajirao

By your early 20s, you’ve reached your maximum height and built ~90% of your peak bone mass.
That peak will decide your posture, fracture risk, and mobility for the rest of your life.
Here’s the science of bone growth, height potential, and lifelong bone strength 🦴 🧵👇

What is bone?
• 60–70% mineral (hydroxyapatite: calcium + phosphate) → hardness
• 20–30% organic (mostly type-I collagen) → toughness
• ~10% water
This composite makes bone both strong and slightly flexible (key for resisting fractures).

How bones form:
• Intramembranous ossification → flat bones (skull, clavicle) form directly from stem cells
• Endochondral ossification → long bones (femur, tibia) replace a cartilage “model” with bone.
The cartilage zone = growth plate.

Growth plates = bone factories.
Chondrocytes multiply → swell → die → space fills with mineralized bone.
Sex hormones (estrogen in both sexes) close plates in late teens.
Before closure = biggest window to build length and density.

(Height window)
For maximum height potential before plates close:
• Protein-rich diet – eggs, dairy, dal, meat, soy
• Calcium & Vit D – build mineral strength of growing bone
• Zinc & Mg – support growth hormone & IGF-1
• Sleep 8–10 hrs – growth hormone peaks at night
• Sports with jumps/sprints – stimulate bone lengthening
• Avoid smoking/junk overload → they impair growth

After height stops, the story shifts to remodeling, not length.
Osteoclasts (demolition) remove micro-damaged bone.
Osteoblasts (builders) lay new bone.
Osteocytes (sensors) tell the system where to reinforce. Continuous upgrade cycle.

Mechanostat rule: bone adapts to load.
• Novel, high-strain, short bursts → strongest signal
• No load → quick loss (bedrest, spaceflight)
Translation: strength + impact beats only cardio for bone.

Nutrition = raw materials for the builders:
• Protein: targets ~1.0–1.6 g/kg/day
• Calcium + phosphorus for mineral
• Vitamin C to build collagen
• Vitamin D, K2, Mg, Zn, Cu, Mn, Boron as cofactors

Calcium basics (food first):
• Dairy: curd, paneer, milk
• Small fish with bones: sardines
• Ragi, sesame (til), moringa leaves
• Soy/tofu, rajma/chickpeas
• Low-oxalate greens (amaranth/cowpea leaves)

Vitamin D = the gatekeeper (absorbs Ca).
• Sun: midday forearm/leg exposure,avoid burns
• Food: egg yolks, fatty fish
• If deficient: supplement per clinician advice, pair with Mg & K2

Magnesium & K2:
• Mg: converts Vit D to active form, part of bone mineral
• K2: activates osteocalcin (locks Ca into bone)
Food: nuts, seeds, legumes (Mg); fermented foods, some cheeses (K2)

Collagen matters:
• Vitamin C (citrus, guava, amla) builds collagen
• Amino acids glycine/proline (protein foods; bone broth optional) support scaffold

Trace minerals:
• Zinc (chana, pumpkin seeds)
• Copper (nuts, cocoa)
• Manganese (whole grains, legumes)
• Boron (dates, raisins)
• Potassium (fruit/veg) offsets acid load

Absorption tips:
• Ca carbonate → with meals; citrate → anytime
• Soaking/sprouting/fermenting improves mineral bioavailability
• Long-term PPIs or high-oxalate diets can reduce absorption

Hormones:
• PTH & active Vit D raise blood Ca
• Calcitonin tempers resorption
• Estrogen/testosterone keep balance:drop tilts toward bone loss

Life stages:
• Kids/teens: sleep, protein, calcium, impact sports
• Pregnancy/lactation: needs rise; rebound post-weaning with diet
• Menopause: fastest loss,lift, optimize protein/D/Ca/Mg/K2, consider therapy

Training for bone:
• 2–4×/week heavy strength (squats, deadlifts, presses)
• Short bouts of jumps/hops/stairs
• Odd-impact sports (badminton, football)
• Balance + hip strength to prevent falls

Lifestyle:
• Sleep 7–9 h
• Don’t smoke
• Alcohol low
• Soda/caffeine moderate
• Tame salt
• Manage stress; chronic cortisol harms bone

Med check:
Some meds (steroids, anti-epileptics, aromatase inhibitors, SSRIs, PPIs) can affect bone.
Ask your doctor about bone-protective steps (training, diet, DEXA).

Simple “Bone Plate” (most meals):
• Palm-size protein
• Big veg portion
• Calcium source
• Healthy fat
• Fruit/veg rich in C
Hydrate. Move after meals.

Screening:
• DEXA for at-risk: postmenopausal women, men >70, steroid users, low BMI, prior fractures
• Bloods: Vit D, Ca, Mg (as needed)
• Progress load slowly; in osteoporosis, avoid deep spinal flexion/high-impact until cleared

Bone health = daily compounding.
Lift heavy (smart), jump a little, get sun (safely), eat protein + calcium, take D/K2/Mg if low, sleep, and don’t fall.
Start today, thank yourself at 70.
RT to help someone avoid a fracture 💪🦴
#BoneHealth #HeightGrowth #PeakBoneMass #OsteoporosisPrevention #HealthyAging #StrengthTraining #NutritionTips