Welcome to the 3rd article of our 3 part series on Bone Density.
(1) Understanding Bone Density
(2) Top 11 Bone Building Exercises
(3) Bone Density Nutrition & Supplementation.
According to the International Osteoporosis Foundation
CALCIUM IS A MAJOR BUILDING-BLOCK OF BONE
Our bones also act as a calcium reservoir that maintains calcium levels in our blood – which is essential for healthy nerve and muscle function.
THE AMOUNT OF CALCIUM WE NEED CHANGES AS WE AGE
In our teenage years, more calcium is needed because bones are growing rapidly.
At an older age, the body’s ability to absorb calcium declines.
CALCIUM AND OUR DIET
If you have a well-balanced diet of dairy, fish, and calcium-containing soy, nuts, fruits and vegetables, there is no need to supplement calcium in your diet.
For people who cannot get enough calcium through their diets, supplements may be of benefit.
These should be limited to 500-600 mg per day (or more if advised by a doctor)
It is generally recommended that they be taken along with vitamin D.
VIT D PLAYS 3 KEY ROLES IN BONE HEALTH
Helps with calcium absorption from food in the intestine.
Ensures the correct renewal and mineralization of bone.
Helps to keep our muscles strong to reduce the risk of falling.
VIT D IS MADE IN SKIN WHEN THE SKIN IS EXPOSED TO SUNLIGHT
Sunlight is how we get 70-80% of the vitamin D our body needs.Aim to get 10-20 minutes of sun daily.
SUPPLEMENTATION
Most commonly supplemented in the form of D3.
Recommended that adults above the age of 60 take 800 to 1000 IU/day to benefit bone health and help reduce the risk of falls.
PROTEIN PLAYS A ROLE IN BUILDING/PRESERVING BONE & MUSCLE
A lack of protein can reduce muscle strength, heightening the risk of falls and contributing to poor recovery for those who have had a fracture.
The currently daily guideline for healthy adults is 0.8-1.2 g of protein per kilogram (kg) of body weight
Dr. Michael Geraci instead recommends eating half of our bodyweight in lbs. E.g. a 150 lb individual would aim for around 75g of protein per day.
Especially for individuals who participate in regular strength training, protein is essential for building muscle and aiding recovery post-workout.
CAVEATS
CAFFEINE & SALT
Caffeine and salt can increase calcium loss from the body and should be avoided in excessive amounts.
ALCOHOL
Excessive alcohol intake is a risk factor for osteoporosis. More than two units per day of alcohol can increase the risk of fragility fractures.
Moderation is key - up to two 120 ml glasses of wine per day do not negatively impact on bone health.
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Final Thoughts
What to take away:
Bone density plays a critical role in maintaining skeletal health and overall quality of life. Through appropriate assessment, consistent strength-based activity, and tailored interventions, individuals can significantly improve or simply maintain their bone mass. Early prevention, education, and regular exercise are essential in the fight against osteoporosis and related injuries.
Before starting any new exercise regimen, especially if you have existing health conditions such as low bone density or osteoporosis, consult with a healthcare provider. They can help create an exercise program that is safe and effective for your specific needs. Consistency is key; aim for at least 30 minutes of weight-bearing activity most days of the week, complemented by resistance and balance training exercises two to three times weekly.
Incorporating a variety of these exercises into your routine can significantly contribute to building and maintaining bone density, enhancing overall musculoskeletal health, and reducing the risk of fractures.
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