As a child, your parents might have urged you to drink up your daily glass of milk, by saying it’s good for your bones. But what does that really mean? And how can you ensure your bones stay strong and healthy long after your milk drinking days are over?
Healthy bones start at a young age. Bones are made up of protein and mineral and the main protein in them in collagen. The main minerals which help harden bone are calcium and phosphate. Without these two, bones would be similar to soft cartridges. Bone strength is also related to weight. In adults who are overweight or obese, bone density is actually higher, than in those who are thin and underweight. Being underweight can contribute greatly to brittle bones, and men and women who are less than their ideal weight can be targets for fractures and bone degenerative disease.
Bones are always in a state of flux, and while the actual lengthening might seem to stop after a person’s reached adulthood, the fact is bones continue to undergo growth and change during one’s lifetime. Old bone is absorbed and new bone rebuilt and during this process (called mineralization), bones get fortified with calcium and phosphorous.
As a young adult and up to the age of 35 to 40 years, bone gets absorbed and rebuilt at an equal pace. As we age however, and particularly after menopause, bones take a longer time to reform, resulting in what is known as bone loss. This is a slow process, but over time, if care is not taken to balance this discrepancy, the bone mass reaches its lowest end called osteopenia. If it continues, it can result in osteoporosis.
Osteoporosis effects more women than men. As adults between the ages of 20-30, bone mass is at its strongest. As a woman ages, and especially after 40, it goes into slow loss. After menopause, this rate may accelerate for a few years, before stabilizing once again. If menopause occurs early, the rate of acceleration may be more rapid.
Apart from age, there are other factors which contribute to a loss in bone mass. These include smoking, prolonged bed rest, hormonal imbalances, insufficient nutrition, and certain medications. To prevent these factors from engaging, it’s important to take special care of your lifestyle and dietary habits, more so if you have a family history of osteoporosis. Giving up smoking and performing weight bearing exercises at least thrice a week will help. A good diet rich in protein and calcium is a must.
Calcium supplements are recommended especially after a person crosses 40 and these depend on age/weight ratio, and the amount of calcium in your existing diet. A usual dosage of 1000-1500mg per day is recommended. Apart from calcium to strengthen bones, the body also needs Vitamin D to help it absorb calcium and to prevent bone disease like rickets. Smoking depletes the body of calcium and vitamins, as does excessive alcohol, pop and caffeine.
In some instances, doctors may recommend medication like Fosamax, Actonel, Evista, or Slow Fluoride, especially if you have osteoporosis or other bone degenerative conditions. There’s even Miacalcin, a nasal spray with calcitonin which can be used on a regular basis. The latest on the market is a medication called Boniva, best known for its promotion by actress Sally Fields. But are these medicines really good for your bones?
As with most medications, pills like Fosamax and Boniva do have side effects ranging from mild stomach upsets and muscle pain, to ulcers and chest pain, blood clotting and loss of vision. And there are plenty of groups which question their actual benefits. According to them, medications like Boniva have been approved by government agencies, but research into their long-term effects still need to be conducted.
The Personal Program for Better Bones was created by Women to Women and leading bone authority, Dr. Susan E. Brown to help women around the world design and implement a nature based program for maintaining healthy bones, without the aid of medication. According to them, by adopting a natural approach, the body balances its metabolism and extends the bone absorption-bone rebuilding process. As with any natural approach, a good diet plan must be combined with safe bone-strengthening exercises to be completely effective.
A good diet can comprise of low protein, low fat foods to allow your body at least 1500 mg calcium and 350 mg magnesium per day. Excellent sources of calcium include:
- Fortified cereals and oats for breakfast
- Fortified juices
- Seeds like pumpkin, flax, poppy, chia, and sesame seeds
- Beans like baked beans, kidney beans, garbanzo beans, pinto beans, and soy beans
- Dark leafy vegetables like broccoli, spinach, kale, collard greens, and sea weed
- Herbs like basil, marjoram, thyme, dill, sage, oregano, spearmint, and parsley
- Nuts like walnuts and almonds
- Fish like sardines and salmon
The body also needs zinc, found in avocado, wheat germ, crabs, oysters, and poultry. Food to avoid which are calcium depleting include caffeine, salt, red meat, sugar, and acid building foods.
Additionally, an exercise plan can help strengthen bones, and mild exercise which is not harsh on joints include walking, swimming, stair climbing, yoga, Pilates, and dancing.
Reversing a bone-degenerative disease can at times be impossible, and to prevent its rapid progress requires a serious commitment, which often is not enough. By contrast, preventing bone disease is easier and can be done by maintaining a healthy bone program from early adulthood. Which one would you rather do? We all take our good health for granted, but by the time osteoporosis strikes, it might be too late. A few simple adjustments in your life today can help set you up for a lifetime of healthy strong bones.
