Did you know that about 54 million Americans have osteoporosis—a gradual thinning out of the bones—or low bone density, which may lead to fracture (1)?

 

Despite your age or gender, bone loss can be a scary thing. But there is good news: you can begin supporting your bone health now to encourage strong bones for your later years in life. In today’s article, we’re going to review simple steps for combatting bone loss at any age.

Bone is living tissue. To keep bones strong, your body breaks down old bone and replaces it with new bone tissue. Sometime around age 30, bone mass stops increasing, and the goal for bone health is to keep as much bone as possible for as long as you can. As people enter their 40s and 50s, more bone may be broken down than is replaced (2).

 

Osteopenia, or low bone mass, signifies bone loss has started, but you can still take action to keep your bones strong and maybe prevent osteoporosis later in life (3).

 

Osteoporosis is a disease that weakens bones to the point where they break easily—most often, bones in the hip, spine, and wrist. Osteoporosis is called a “silent disease” because you may not notice any changes until a bone breaks. All the while, though, your bones had been losing strength for many years (4).

 

So, what are some simple steps for combatting bone loss?

 

Step 1: Exercise more. Exercise helps stimulate the cells responsible for building bones. But not just any exercise will do. To promote bone health, aim for weight-bearing and resistance exercises 3 or 4 days a week. These types of exercises strengthen your muscles and build bone (5).

 

Examples of weight-bearing exercises include walking, running, dancing, and hiking, just to name a few. Examples of resistance exercises include weights, elastic bands, or water aerobics. 


 

Step 2: Eat for bone health. A diet rich in protein, calcium, and vitamin D is key to supporting long-term bone health. As a matter of fact, focusing on these nutrients in childhood is super important, as this is when you can build “peak bone mass”.

 

Include the following foods to support bone health:


•     Dark, leafy greens

•     Kelp

•     Parsley

•     Underground vegetables, like potatoes, beets, carrots, etc.

•     Seeds, especially poppy and sesame

•     Nuts, specifically almonds and Brazil

 

It’s important to note that healthy bone formation also depends on other nutrients like vitamins A and K2, and minerals like magnesium and silica, each of which plays a role in regulating calcium metabolism. Some research suggests that consuming optimal levels of these nutrients may reduce the amount of calcium you need each day, due to their synergistic effects (6). 



 

Step 3: Aim for 8 hours of sleep.  Sleeping well is not only important for general health and wellness, but it directly impacts bone density through the hormonal effects of melatonin, the primary hormone secreted during sleep (7). Aim for 8 hours of deep, therapeutic sleep per night with consistent sleep and wake times.

 

Step 4: Limit or avoid tobacco and alcohol. Research suggests that tobacco use contributes to weak bones. Similarly, regularly having more than one alcoholic drink a day for women or two alcoholic drinks a day for men may increase the risk of osteoporosis (8). Limiting or avoiding these substances is a simple step in combatting bone loss.

 

BONUS TIP!

Step 5: Utilize whole food supplements. Calcium is needed for many functions in the body, including for the digestion of fat and protein, and many people are deficient. Did you know that the countries with the highest cow milk consumption have the highest rates of hip fractures? How could this be when we are taught that milk is the only way to get calcium? Got Milk is a clever marketing scheme by Big Ag to promote the tanking sales of their product. Cow’s milk is not the best source of calcium, unless you are a baby cow trying to grow hundreds of pounds in a very short period.

 

I’m guessing you’re not a baby cow, are you? So, let’s leave the milk alone for a bit, shall we? Eating tons of plants, especially those listed above, are a sure-fire way to get all the calcium you need. But, unfortunately, most of us will not eat the needed foods to get the needed calcium. Plus, our lifestyles often rob us of vital nutrients as we already discussed.

 

It’s time to start thinking about supplementation. I don’t often recommend specific brands, but for whole food supplementation, I’m going to because this is the brand I truly believe in. They have the research to back it all up! Click here to learn more about Optimal BonePlus from Optimal Health Systems. This is a supplement that I feel comfortable recommending to every single client. We’re all made of bone, right? And, unfortunately, we’re not getting any younger! The sooner you start, the sooner you will be helping to prevent bone loss! The beauty with whole food supplements are that if the body doesn’t need the entire amount, it gets rid of what it doesn’t need. Unlike most synthetics (which are pretty much all the supplements you find at local drug, grocery, and other retail stores), they don’t hang around and it’s very difficult to reach toxic levels because the body will not let that happen. Synthetics are chemicals. Whole food supplements are made from food. The body knows how to handle food, chemicals on the other hand, are a bit more complicated.

 

 

While bone loss may be scary, it’s promising to know your diet and lifestyle can play such a big role in bone health. Incorporating these simple steps will improve your overall health and wellness while combatting bone loss at any age!

 

Questions? Please reach out!

 

Peace, love & kale!
Lindsay

 

  

 

SOURCES

 

1,5. Moseley, Kendall Ford. “What You Can Do Now to Prevent Osteoporosis.” Johns Hopkins Medicine, 17 June 2022, https://www.hopkinsmedicine.org/health/conditions-and-diseases/osteoporosis/what-you-can-do-now-to-prevent-osteoporosis.

 

2-4. “Osteoporosis.” National Institute on Aging, U.S. Department of Health and Human Services, https://www.nia.nih.gov/health/osteoporosis#:~:text=There%20are%20things%20you%20should,stairs%2C%20tennis%2C%20and%20dancing.

 

6. Chris Kresser, M.S. “Calcium Supplements: The Risks of Calcium Supplements.” Chris Kresser, 3 Aug. 2022, https://chriskresser.com/calcium-supplements-why-you-should-think-twice/.

7. Liu, Jie, et al. “Melatonin Effects on Hard Tissues: Bone and Tooth.” International Journal of Molecular Sciences, Molecular Diversity Preservation International (MDPI), 10 May 2013, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3676828/.

8. “Healthy Lifestyle - Healthy Lifestyle.” Mayo Clinic, Mayo Foundation for Medical Education and Research, https://www.mayoclinic.org/healthy-lifestyle.