Our bones are the foundation of our body. But, like the foundations of a home, we don’t give them much thought until something goes wrong. This lack of bone care has resulted in an increase in osteoporosis globally, particularly among postmenopausal women (1).
What is Osteoporosis?
Osteoporosis is a condition in which bones become weak due to tissue loss. While every bone in osteoporosis patients is at danger of breaking, hip fractures (i.e., a break in the thigh bone) are particularly debilitating for the patient, their family, and the health-care system due to the lengthy treatment procedure and recovery period.
Ten million Americans over the age of 50 currently have osteoporosis, and in the United Kingdom, up to one in every two women over the age of 50 will experience an osteoporosis-related fracture during their lifetime (2,3).
Once we reach a certain age, fracturing a bone can be crippling. Fortunately, there is plenty we can do in middle age to prevent osteoporosis and lower our risk of future falls and fractures.
Because bone is a dynamic tissue, it is always changing. Therefore, there’s never a poor time to examine your foundation and take steps to enhance the health of your skeleton. The following are some strategies for keeping a healthy bone reserve that can help you feel strong and self-sufficient throughout your life:
1. Ensure that you are consuming adequate meals, particularly protein.
Undereating puts you on a quick path to fragile, feeble bones. Since protein makes up around one-third of bone mass, your body and bones require enough of these macronutrients to develop strong (4). This is significant because, according to national survey statistics, many females, particularly those between the ages of 14 and 18, when bone formation peaks, do not consume enough protein (5).
Furthermore, women over the age of 70 often don’t get enough protein, which causes us to rapidly lose bone mass. Experts recommend consuming at least 1.2 grams per kilogram of body weight each day, with more if you are particularly active.
2. Eat a nutrient-dense diet.
Childhood and adolescence are when we create the most bone. We reach peak bone mass around the age of 30. From there, we must ensure that we are not losing more bone than we are gaining—which is where nutrition comes into play.
If we do not emphasize bone-building nutrients, we will lose bone mass over time. The three essential vitamins and minerals for bone health are:
Calcium: the vital mineral for skeletal health. Milk promotes strong bones, but so do dark leafy greens, tinned salmon, beans, and other calcium-rich foods. Depending on your age, you should aim for 1,000–1,300 mg of calcium every day (6).
Magnesium: Magnesium is an important mineral for bone health since it helps to activate vitamin D. Depending on your age and gender, your daily magnesium needs ranges between 310 and 420 mg. Magnesium-rich foods include nuts, seeds, leafy greens, and fatty fish (7).
Vitamin D: aids in the absorption of calcium and its subsequent storage in bone tissue. Most people require approximately 2,000 IUs of vitamin D each day to maintain optimal levels in their bodies, while some may require significantly more. Salmon, eggs, and other fatty seafood, as well as supplements, contain the sunshine vitamin.
Those who did not receive adequate nourishment as children may need to be more attentive in obtaining these nutrients. However, you don’t need to worry about measuring every milligram on your plate: simply strive to consume veggies, fruits, whole grains, healthy fats, and proteins throughout the day.
New research suggests that polyphenol-rich foods, such as blueberries and olive oil, may also benefit bone health due to their anti-inflammatory effects (8).
While you’re at it, try to eat a variety of plant foods to help establish a matrix of beneficial bacteria in your gut, which has been linked to stronger, denser bones.
3. Engage in resistance training.
Bones react favorably to time under tension, just like muscles do. Strength training is an excellent stimulus for the formation of new bone tissue since it involves working against a force (9).
It will make a huge difference if you can strength exercise for 30 minutes three or four times a week.
Including basic, useful exercises in your workouts that you can gradually increase the weight on. Exercises including bodyweight movements, such as squats and pushups, as well as longer rep sessions with lesser weights can also stimulate the bones.
Exercise caution is advised for those who already have bone pain or a bone disease such as osteoporosis, as certain high-impact exercises may exacerbate their condition. Workouts should never be done in pain—there are always adjustments available.
Apart from weight training, a variety of aerobic exercises can aid in the development of new bone structure. To give your bones the gentle impact they require to repair, try hiking or brisk walking on uneven terrain.
4. Aim for good balance and posture.
If you sit for most of the day, you should concentrate on taking breaks and keeping your posture correct to prevent bone problems, especially in the lower back (10).
You can develop a robust, well-balanced musculoskeletal system by giving priority to unilateral motions that isolate one side of the body at a time. When performing exercises like shoulder presses, the strongest arm will frequently take control if both arms are being used simultaneously. Muscle imbalance and alignment problems may result from this. Naturally, this also has an impact on your bones.
Related Post: Stable Weight, Long Life: Insights from Women’s Longevity Study
To Wrap Things Up
There are far too many older people who are afraid to engage in their favorite pastimes for fear of breaking a bone. Thus, consuming a diet rich in nutrients, obtaining adequate protein, engaging in weight training, and improving your balance and posture are about much more than just your bones. Having the self-assurance to pursue your passions for a longer period is key.
Sources |
- Postmenopausal osteoporosis – PubMed (nih.gov)
- The Epidemiology of Osteoporosis – PMC (nih.gov)
- Epidemiology of fractures in England and Wales – PubMed (nih.gov)
- Dietary protein intake and bone health – PMC (nih.gov)
- Current protein intake in America: analysis of the National Health and Nutrition Examination Survey, 2003–2004 – ScienceDirect
- Calcium – Health Professional Fact Sheet (nih.gov)
- Magnesium – Dietary Reference Intakes for Calcium, Phosphorus, Magnesium, Vitamin D, and Fluoride – NCBI Bookshelf (nih.gov)
- Polyphenols as potential preventers of osteoporosis: A comprehensive review on antioxidant and anti-inflammatory effects, molecular mechanisms, and signal pathways in bone metabolism – PubMed (nih.gov)
- Effects of Resistance Exercise on Bone Health – PMC (nih.gov)
- Sedentary Patterns Are Associated with Bone Mineral Density and Physical Function in Older Adults: Cross-Sectional and Prospective Data – PMC (nih.gov)
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