5 Ways to Prevent Bone Loss

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Remember when you were a child and your mom said, “Drink your milk.  It’s good for you.”?  Immediately following, with a crinkled up nose,  you asked “but why?”.   She sighed and responded, “because it’s good for your teeth and bones.”

You know what? She was wise and absolutely correct. The peak years for building your bone density occur before the age of 30. After 30 it is up to us to make quality choices in nutrition and fitness that can maintain our bone density and prevent bone loss that leads to the brittle bones and Osteoporosis. We are constantly building up bone density throughout life.  Age and lifestyle can determine how much density we lose compared to how much we keep. I like to think of it as the “bone bank” we want to make deposits faster than our bone withdrawals.

In our younger years it is most important to make deposits like calcium (milk)  and get bone building activities into our children’s lives.  There are many more healthy ways to get our calcium other than milk.  Milk has held some controversy over if it really holds the benefits for us we have been lead to believe.  If we you do choose milk, get organic or raw, and be mindful of the source.  For more info on choosing your milk go HERE.

Men and women are both susceptible to bone density loss, although a higher percentage of woman  develop Osteoporosis. Women’s peak bone density typically remains consistent throughout our 30’s until we reach menopause. After menopause, hormonal level change, and withdrawals from our “bone bank” happen most rapidly, thus increasing the risk of developing weak and brittle bones.

According to the American Academy of Orthopedic Surgeons, “Osteoporosis is a global public health problem currently affecting more than 200 million people worldwide. In the United States alone, 10 million people have osteoporosis, and 18 million more are at risk of developing the disease.”

This stat, as I read it made me think, “wow, there are so many people at risk of  breaking bones and hips, I am glad I help build stronger bodies every day, but I must do something more.”  Now, as some of you know, as a studio owner and trainer,  I am committed to helping people gain and maintain independence while living healthy and active lives.   So I decided to write this blog article with 5 ways to preventing bone loss as I make a commitment to continue reaching out to clients to empower, educate, and inspire them to build strong bodies and build bone density.

There are so many things we can do to maintain good bone health at any age so we can remain vibrant, active, and healthy individuals.

5 Ways to Prevent Bone Loss:

  1. Healthy & Balanced Nutrition:

Our bodies strive to be at a certain pH balance: leaning slightly alkaline. Eating a plant rich diet greatly increases alkalinity, combating bone loss that occurs when the body is acidic.   Research has shown a higher percentage of young adults and teens experiencing fractures. Inactivity and sub-par nutrition of processed foods and sodas containing additives changes the pH of the body causing acidity. The body, being the amazingly efficient organism that it is, counteracts the acidic pH and tries to bring it to a healthy state (homeostasis). It does this by leaching or taking calcium from the bones, thus lowering the bone density.

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Bone preserving action steps: The traditional diet consumes a lot of processed foods and tends to be grain and meat dominant (80%:20% – veggies being 20% of the diet) Eat as many leafy greens, veggies, and fruits as you can. It is recommended to get 9-11 servings a day of both combined.  The Mediterranean, vegetarian, and paleo styles of eating tend to be a great start to improve your alkalinity. Reduce the amount of processed (boxed) foods, animal based products, milk, grains, nuts, and legumes. All of these can be eaten in a balance with the calcium and nutrient rich fruits and veggies.  Perhaps challenge yourself to flip the percentage of food you eat to  80% alkaline veggies and fruits and 20% of the acidic foods? Lastly, instead of being a regular staple in your diet reduce or remove soda and enjoy it as a treat occasionally (1x a week or fewer).

For a full downloadable list of Acid – Alkaline foods visit HERE!   

Alkaline Acid Food Charts - Greenopedia Site

 

  1. Weight Bearing Exercise

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Weight bearing exercises like hiking, walking, running, jumping rope, dancing, and water aerobics (not swimming), are all great ways to improve bone density. The weight of the body as it creates impact with the ground will apply a load to the bone and this stress will cause the body to adapt and use nutrients like calcium to strengthen the bone for future activity. Isn’t the human body amazing?  This is why I love what I do.

An even better reason to intake those leafy greens from #1 below as they provide the needed calcium  to help support the bone density (See #4 below). Find an activity you enjoy and complete 3-5 days per week. Walking 30 minutes 5 to most days is highly recommended for good health.

Ways to Fight Osteoporosis – Click here 

Or for folks under 30 or the child within you?  Makes me think maybe playing with your children and grandchildren is more beneficial than we think.

Youth Weight Bearing Activities- Click here 

(acefitness.org)

EverFit - Youth Weight bearing Exercises - ACE Fit

 

  1. Resistance Weight Training

Just like load bearing exercise, resistance weight training puts load on the bone causing it to uptake nutrients like calcium to build, adapt, and prepare for future activity. Find a personal training program that emphasizes a comprehensive approach to health and introduces proper form for a safe bone-building workout.

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  1. Intake more Calcium with Vitamin D

According to the Mayo Clinic, “A diet low in calcium contributes to diminished bone density, early bone loss and an increased risk of fractures.” It is recommended to intake calcium and vitamin D together because vitamin D helps in absorption of calcium. Also, eat food with supplements and have fat with your leafy greens like full fat dressing (olive oil) coconut oil, sesame oil, grape seed oil, avocado, fish, chicken, and eggs, to name a few. Fat is good to help Vitamin D absorption because it is “fat-soluble” meaning it needs fat to be absorbed in the body.

New Recommended Daily Amounts of Calcium and Vitamin D NIH MedlinePlus the Magazine

 

  1. Reduce tobacco, alcohol, and medication use

According to Mayo Clinic,  “Research suggests that tobacco use contributes to weak bones. Similarly, regularly having more than two alcoholic drinks a day increases the risk of osteoporosis, possibly because alcohol can interfere with the body’s ability to absorb calcium. Finally, long term use of corticosteroid medications, such as prednisone, cortisone, prednisolone and dexamethasone, are damaging to bone.” Are your medications causing bone loss? Click HERE to find out.

To learn more about the cleanse programs we value at EverFit contact us today and we will support you in your first steps of optimal health. 

Author Beth Rzendzian the owner of EverFit Personal Training in Brighton Michigan, Brighton’s premier fitness and fat loss expert.  She is degreed in Kinesiology/Exercise Science, certified personal trainer, wellness coach, and empowerment expert.  If you’re ready to begin your fat loss journey please call 810-225-4529 right now to receive a complimentary fitness Consultation (valued at $79).

 

 

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