Break Free: Bone Health

Break Free: A Guide for Bone Health

We all know working out aids in forming muscles and depleting certain amounts of fat mass. However, did you know that staying active also promotes bone health and that throughout your life, you constantly lose old bone while you make new bone?!! Many of you may think that bones are hard and lifeless, but they are actually living, growing tissue! The skeletal system is the framework for movement and structure, so it is crucial to take strides to prevent any bone damage. Osteoporosis is a disease of the bones where the rate of bone loss is greater than bone formation. As individuals, we have this sense of invincibility to the world around us and especially to health conditions. Sadly, osteoporosis is a very common disease resulting in 54 million Americans diagnosed! This adds up to 1 in 2 women and 1 in 4 men diagnosed over the age of 50. The optimal time periods to greatly increase bone density and health is during the adolescent years. However, do not fret! There is still time to make a change and move those bones!

Exercise works on bones much like it works on muscles — by making them stronger. Because bone is a living tissue, it changes in response to the forces placed upon it. When you exercise regularly, your bone adapts by building more cells and becoming denser.There are two types of exercises that are important for building and maintaining bone density: Weight-bearing and muscle-strengthening exercises

Weight-bearing Exercises:

These exercises include activities that make you move against gravity. The categories of weight –bearing exercises include high-impact or low-impact. High-impact exercises help build strong bones while low-impact can also build up bone and are a safe alternative if you are unable to perform high-impact exercises. Examples of each include: 

High-Impact: 

Dancing, Jogging/running, Jump roping, High-Impact aerobics, Stair climbing,Tennis 

Low-Impact: 

Using elliptical training machines, Doing low-impact aerobics, Using stair-step machines, Fast walking on a treadmill or outside

Muscle-Strengthening Exercises:

These exercises move your body, a weight or any other resistance against gravity. Examples include:

Lifting weights, using elastic bands, machine weights, and lifting your own body weight. 

Check out this link for some exercise ideas. Remember to always consult a physician before starting a new exercise routine especially if you are diagnosed with Osteoporosis. http://nof.org/articles/543

Calcium and Vitamin D to the Rescue! 

Calcium is the most abundant major mineral in the body and combines with phosphorous to form healthy bones and teeth. These two major minerals make up 75% of the bodies total mineral content. Calcium also plays a role in muscle action, blood clotting, nerve transmission, activation of enzymes, and transports fluid across cell membranes. More than 75% of adults consume less than the recommended daily allowance (RDA) of calcium. The inadequate calcium intake forces the body to draw from its bone's calcium reserves to restore the deficit. The deficiency may cause osteoporosis in adults and rickets or the weakening of bones in children. Americans now drink far less milk than soft drinks roughly estimating 23 gallons of milk versus 49 gallons of soft drinks. Foods high in calcium are dairy products such as milk, yogurt, and cheese. Green vegetables and other foods contain calcium in smaller amounts. This website from the International Osteoporosis Foundation calculates your personal calcium intake and measures out any deviancy. Plus it gives some wonderful calcium rich food options especially if you are lactose intolerant.  http://www.iofbonehealth.org/calcium-calculator

  

Vitamin D plays an important role in protecting bone and is required for your body to absorb calcium. The best source of vitamin D is through sunlight. Keep in mind that sun exposure causes skin damage and while sunblock helps prevent UV damage it blocks vitamin D uptake. Vitamin D is naturally available in only a few foods, including fatty fish like wild-caught mackerel, salmon and tuna. Vitamin D is also added to milk and to some brands of other dairy products, orange juice, soy milk and cereals. If still low in vitamin D, speak to your health care provider about other options to boost your vitamin D uptake such as vitamins. 

The Silent Disease:

Osteoporosis is often considered the silent disease. People are unable to feel bones getting weaker until a fracture occurs. Osteoporosis is a serious disease that results in a lowered quality of life. Daily activities become strenuous and many patients reside in long-term nursing home care. Both men and women are at risk for osteoporosis but women are at a higher risk.  In the five – seven years following menopause, a woman can lose up to 20% of her bone density. A woman’s risk of breaking a hip due to osteoporosis is equal to her risk of breast, ovarian and uterine cancer combined. In addition, a man age 50 or older is more likely to break a bone due to osteoporosis than he is to get prostate cancer. The National Osteoporosis Foundation lists both controllable and uncontrollable risk factors for osteoporosis.

Uncontrollable Risk Factors:

Being over age 50.

Being female.

Menopause.

Family history of osteoporosis.

Low body weight/being small and thin.

Broken bones or height loss.

Controllable Risk Factors:

Not getting enough calcium and vitamin D.

Not eating enough fruits and vegetables.

Getting too much protein, sodium and caffeine.

Having an inactive lifestyle.

Smoking.

Drinking too much alcohol.

Losing weight.

I hope this blog provided ample information and gave you insight on the issues about Osteoporosis. Feel free to leave a comment below if any questions arise!