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Chapter 13: Bone Health Myths Debunked
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There's a lot of misinformation about bone health. Let's set the record straight.
Myth #1: "Only Elderly Women Get Osteoporosis"
Reality: About 20% of people with osteoporosis are men. Young people can develop it too.
Men tend to get diagnosed later and have worse outcomes when they fracture. Young people with eating disorders, hormonal problems, celiac disease, or those on certain medications can develop significant bone loss in their 20s and 30s.
The truth: Osteoporosis doesn't discriminate. Anyone can be affected.
Myth #2: "You Need Dairy for Strong Bones"
Reality: Dairy is a good source of calcium, but it's not essential or magical.
The dairy industry has heavily promoted the idea that milk is necessary for bone health. Research shows that while dairy can improve bone density, it doesn't consistently reduce fracture risk. Many populations with low dairy intake have perfectly healthy bones.
The truth: You need adequate calcium. Where you get it matters less than getting enough. Leafy greens, sardines, fortified foods, and tofu are all good sources.
Myth #3: "More Calcium = Stronger Bones"
Reality: There's a ceiling effect. Beyond a certain point (around 1,000-1,200 mg daily), extra calcium doesn't help and might cause harm.
High-dose calcium supplements (but not food sources) have been linked to increased cardiovascular risk in some studies. Your body can only absorb so much at once anyway.
The truth: Get enough calcium (mostly from food), but don't overdo it. More is not better.
Myth #4: "Coffee Destroys Your Bones"
Reality: Moderate coffee consumption (2-4 cups daily) has minimal impact on bone health.
Yes, caffeine slightly increases calcium excretion, but the effect is small. If you get adequate calcium, coffee is not a significant concern. Interestingly, tea doesn't show the same negative effect—possibly because of protective compounds it contains.
The truth: Enjoy your coffee. Just don't let it replace calcium-rich foods in your diet.
Myth #5: "Osteoporosis Is Inevitable With Age"
Reality: Bone loss occurs with aging, but osteoporosis is not inevitable.
Many people maintain healthy bones into old age. Genetics plays a role, but so do controllable factors: nutrition, exercise, hormones, and avoiding things that accelerate bone loss.
The truth: Age-related bone loss is normal. Osteoporosis is the extreme end—and largely preventable.
Myth #6: "If It Doesn't Hurt, My Bones Are Fine"
Reality: Osteoporosis is called "the silent disease" for a reason.
You cannot feel your bones getting weaker. Many people only discover they have osteoporosis after a fracture. Even vertebral compression fractures can be painless or mistaken for "just back pain."
The truth: The only way to know your bone status is testing. Don't wait for symptoms.
Myth #7: "Weight-Bearing Exercise Means Walking"
Reality: Walking is better than nothing, but it's a weak stimulus for bones.
Your skeleton has already adapted to walking—you've been doing it your whole life. For bones to respond, they need novel, higher-impact stress. Jumping, running, and especially resistance training are far more effective.
The truth: Walking is great for general health, but don't expect it to build bone. Lift weights and do some jumping.
Myth #8: "Thin People Have Healthy Bones"
Reality: Being too thin is actually a risk factor for osteoporosis.
Very low body weight means:
- Less mechanical stress on bones
- Lower estrogen production (fat tissue makes estrogen)
- Often inadequate nutrition
- Higher fracture risk from falls (less padding)
The truth: Being underweight is harder on bones than being moderately overweight.
Myth #9: "Men Don't Need to Worry About Bone Health"
Reality: One in four men over 50 will have an osteoporosis-related fracture.
Men develop osteoporosis about 10 years later than women on average, but when they do fracture, outcomes are often worse. Hip fractures in men have higher mortality rates than in women.
The truth: Men should take bone health seriously, especially after 50.
Myth #10: "Calcium Supplements Are Harmless"
Reality: High-dose calcium supplements may increase cardiovascular risk.
Some studies have found associations between calcium supplements (not dietary calcium) and increased heart attack risk. The mechanism isn't fully understood, but it may relate to calcium depositing in arteries.
The truth: Get calcium from food first. Only supplement to fill gaps, and don't exceed 500 mg per dose.
Myth #11: "Alkaline Diets Protect Bones"
Reality: There's no good evidence that "alkaline" diets improve bone health.
The theory is that acid-forming foods leach calcium from bones. But your body tightly regulates blood pH regardless of diet. Eating fruits and vegetables is good for many reasons, but "alkalizing your body" isn't one of them.
The truth: Eat plenty of vegetables because they're nutritious, not because of pH pseudoscience.
Myth #12: "Osteoporosis Drugs Are Dangerous and Should Be Avoided"
Reality: For people at high fracture risk, the benefits of treatment far outweigh the risks.
Yes, bisphosphonates and other drugs have potential side effects. But untreated osteoporosis leads to fractures, and hip fractures have a 20-30% one-year mortality rate in older adults. The rare side effects of medication are much less likely than the very real risk of breaking a bone.
The truth: If you need treatment, take it. Discuss concerns with your doctor, but don't avoid proven therapies out of exaggerated fear.
Myth #13: "You Can Feel a Vertebral Fracture"
Reality: Up to two-thirds of vertebral compression fractures cause no noticeable symptoms.
People can lose inches of height from multiple silent fractures without realizing it. These fractures still matter—they increase the risk of future fractures significantly.
The truth: Many fractures are silent. Height loss and changes in posture can be signs of undetected fractures.
Myth #14: "Swimming and Cycling Are Good for Bones"
Reality: These are excellent for cardiovascular health and muscles, but do little for bones.
Swimming removes gravitational stress entirely. Cycling is low-impact and seated. Studies show competitive swimmers and cyclists often have bone density similar to—or lower than—sedentary people.
The truth: Keep swimming and cycling for fitness, but add weight-bearing exercise for your bones.
Myth #15: "Young Athletes Don't Get Stress Fractures From Weak Bones"
Reality: Stress fractures in young athletes are often a sign of underlying bone problems.
The "female athlete triad" (now called RED-S: Relative Energy Deficiency in Sport) affects both sexes. When athletes don't eat enough for their activity level, hormones drop, bones weaken, and stress fractures happen—even in teenagers.
The truth: Stress fractures in young athletes deserve investigation, not dismissal.
The Bottom Line
Question what you think you know about bones. Many "common knowledge" beliefs are incomplete or wrong.
The biggest myths holding people back:
- Thinking it's only an old woman's disease
- Believing more calcium automatically means stronger bones
- Assuming walking is enough exercise
- Not realizing that being thin is a risk factor
- Avoiding medications out of exaggerated fear
Good bone health is about balance: enough (but not excessive) calcium, adequate vitamin D, proper hormones, challenging exercise, and treating problems when they arise.