How can I strengthen my bones?

04 8, 2022

With age comes wisdom, the search for a comfortable pace of life and bone loss - for both men and women. Your bones are the "scaffolding" that supports your entire body, giving you freedom of movement. It also provides free access to nerve signals from your brain to the rest of your body, carrying instructions for optimal function. Unfortunately, once bone loss sets in as you age, it becomes difficult to rebuild, putting you at risk of fractures and breaks.

After the age of 60, it can take a long time to heal a broken bone and regain your previous quality of life, if ever. Many continue to have difficulty washing, eating and walking. One study showed that only 31% of older people recovered and were able to carry out their daily activities. 1 And if you have other health problems, this could further complicate recovery and quality of life.

Health complications of bone loss

Bones are in a constant state of decay and construction. Unfortunately, after 30 years, the breakdown exceeds the accumulation and you end up losing bone mass (density). 2 Men and women lose bone density, but in different bones and to different degrees.

About 3% per decade for cortical bone (hard outer surface) and 7-11% per decade for trabecular bone (spongy inner matrix) are lost on average in men and women.

During the first 10 years of menopause, women lose both the slow loss mentioned above and a further rapid loss. Studies estimate that different bones vary in loss from about 2 to 13% per decade for women and 3 to 5% for men. Men can also get osteoporosis, but it doesn't happen until later because they have more bone to start with. 3 This means that women lose about 50% of their trabecular bone and 30% of their cortical bone over their lifetime. About 40% of premenopausal women will suffer fractures. 4

When bone is lost, your waist shrinks and your posture bends, adding more stress to certain areas and increasing the risk of spinal fracture. Your neck weakens and sags, causing your head to fall forward. The shoulders and upper back become hunched and are called kyphosis. Carrying excess weight increases the pressure load and can tilt your legs.

Changes in posture can pinch nerves, strain muscles, pull tendons, ligaments, change your gait and confidence. These changes also compress internal organ areas and can push the stomach and abdomen forward. Making it harder for some people to eat, breathe or absorb adequate nutrition from food. 5

Bone-healthy foods

We all know that dairy products provide calcium, which is good for your bones. But not everyone can eat dairy products without consequences, and some are lifestyle choices, such as veganism, and need to find calcium elsewhere. But bones need more than calcium. In fact, you need vitamins A, B, C, D, E, K, calcium, magnesium, zinc, copper, folic acid, selenium, iron, fluoride and protein for healthy bone growth. And potassium neutralizes the acid in your body that can leach calcium from your bones. Low levels of magnesium can cause problems with vitamin D and bone mineralisation. So a balanced diet is key. Foods that help strengthen your bones include: 6 7 8 9 10 11 12 13 14 15

  • Dairy products: cheese, cottage cheese, yoghurt
  • Milks: milk, soya milk, coconut milk, almond milk
  • Fruit: citrus, orange fruit, tomatoes, mango, kiwi, blackberry, avocado,
  • Dried fruit: raisins, prunes, apricots
  • Green leafy vegetables: turnipgreens, mustard greens, broccoli, spinach, cabbage, okra, bok choy, collard greens, turnip greens
  • Orange/yellow vegetables: carrots, cantaloupe and squash, sweet potatoes
  • Mushrooms: Shiitakemushrooms, mushrooms
  • Meat: lean beef, chicken, poultry, eggs, kidneys, liver (maximum once a week), pork, ham, turkey,
  • Seafood/Fish: salmon, sardines, mackerel, sardines, shrimp, shellfish, lobster, abalone salmon, rainbow trout,
  • Pulses: beans, soybeans, chickpeas, lentils, peas
  • Cereals: whole grains, brown rice, oatmeal
  • Soya: soya, tofu
  • Nuts: almonds, almond butter, peanuts, Brazil nuts, hazelnuts, pine nuts
  • Seeds: sesame seeds, tahini, sunflower seeds
  • Spirulina
  • Sunshine

As you can see, none of the above vitamins and minerals come from processed or fast food. As we get older, a poor diet can accelerate many diseases, including osteoporosis. It may cost a little more, but think of the money you'll save on doctors, hospitals, surgeries and medications. Not to mention the pain and aggravation. And you keep your independence and freedom of movement. And don't forget that as you get older, broken bones are much, much harder to heal.

The BEST exercises for building bones

Exercise is essential to maintain a healthy weight and avoid putting too much pressure on your bones and distorting your posture. And regular exercise and the intake of beneficial nutrients help to stimulate bone mineralisation. Walking helps maintain bone health, but you need to pick up the pace and add 'load' to your body to create more bone.

The Mayo Clinic recommends weight-bearing aerobic activities that work large muscle groups and increase your heart rate. These include dancing, jumping rope, trampoline, jogging and walking, but NOT cycling or swimming . Hit the hills, slopes or stairs to challenge your body. This demand pushes your body to become stronger, including your bones. This process is called Hormesis.

Other effective workouts include strength training activities such as lifting weights, using resistance bands, push-ups, lunges and squats. These work your muscles harder, make them stronger and help support your skeletal bones and posture. In addition, adding weights, jumps and other high-impact routines is extremely beneficial.

However, if you already have osteoporosis, start walking slowly and gradually increase the inclines. And start with the lowest weights or resistance bands to build up strength and add more slowly. You may want to discuss a routine that suits you with your doctor.

Effective supplements for bone health

Experts strongly recommend quality supplements to help men and women improve their nutrient intake and promote healthy bone growth. Because without an adequate amount of the right selection of building blocks, osteoblasts (bone-making cells) lack raw materials. Your bones will be created with "straw" instead of "planks of wood" and will become brittle. Valuable ingredients include:

  • Vitamin C
  • Vitamin D
  • Vitamin K
  • Calcium
  • Magnesium
  • Zinc
  • Copper
  • Manganese
  • Potassium

Adding these tips to your daily routine could have a significant impact on protecting and improving your bone density and ensuring your independence, your regal posture and your life with vitality in your golden years!

References:

  1. https://www.washingtonpost.com/health/why-fractures-are-so-problematic-for-older-people/2019/07/19/367e083e-a808-11e9-9214-246e594de5d5_story.html
  2. https://www.mayoclinichealthsystem.org/hometown-health/talking-of-health/5-ways-to-build-strong-bones-as-you-age
  3. https://academic.oup.com/toxsci/article/55/1/171/1657781
  4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2266953/
  5. https://www.nof.org/patients/treatment/exercisesafe-movement/osteoporosis-and-your-spine/
  6. https://www.webmd.com/osteoporosis/ss/slideshow-superfoods-for-your-bones
  7. https://www.nhs.uk/live-well/healthy-body/food-for-strong-bones/
  8. https://www.healthline.com/nutrition/best-foods-high-in-zinc
  9. https://www.healthline.com/health/food-nutrition/vitamin-b-complex
  10. https://www.healthline.com/health/selenium-foods#spinach
  11. https://www.newswire.ca/news-releases/a-daily-serving-of-5-prunes-helps-slow-bone-loss-and-lowers-the-risk-of-osteoporosis-651416643.html
  12. https://ods.od.nih.gov/factsheets/VitaminA-HealthProfessional/
  13. https://www.healthline.com/nutrition/foods-high-in-vitamin-a
  14. https://ods.od.nih.gov/factsheets/VitaminA-HealthProfessional/
  15. https://www.getroman.com/health-guide/vitamin-e-and-bone-health/
  16. https://www.mayoclinic.org/walking-for-muscle-and-bone-health/art-20457588
  17. https://wordookdonor.nl/tag/osteoporosis/
  18. https://www.webmd.com/osteoporosis/ss/slideshow-osteoporosis-overview

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Our products complement a healthy lifestyle but are not designed to diagnose, treat, cure or prevent disease. They do not replace a balanced diet or medical treatment. For medical advice, always consult a healthcare professional. The effectiveness of supplements varies from one individual to another.

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