The Importance of Maintaining Bone Health
Maintaining bone health is extremely important, especially as we age. Strong healthy bones and muscle allow us the freedom to move and do as we need. Prioritize bone and muscle health before it becomes an issue so that you can keep doing the things you love!
The Dangers of Poor Bone Density
Neglected bone health can do more than just prevent us from engaging in our favorite activities. Poor bone density increases the risk for fractures, which can cause a number of complications.
According to the Bone Health & Osteoporosis Foundation, over 10 million Americans have Osteoporosis, and another 44 million have low bone density, placing them at increased risk for fractures and other complications.
Healthy Habits to Support Bone Health
There are numerous steps you can take to proactively support healthy bones! If you are able, daily physical activity is a great way to maintain bone health. Specifically, try to work the following activities into your daily routine:
- Walking
- Jogging
- Moderate weight-bearing exercise
Remember, a lack of physical exercise can increase risk of Osteoporosis. With this in mind, try to follow these tips:
- Avoid sitting for long periods at a time
- Try to exercise before or after work
- Take a quick walk on your lunch break
- Stand up and stretch throughout the day
As we get older we are more at risk for bone loss so it is important to maintain healthy exercise to stimulate bone building cells (osteoblasts) to reduce risk for bone loss.
Building Bone with Osteoblasts
Osteoblasts are cells which create or synthesize the formation of new bone.
Osteoclasts resorb or break down bone which is necessary for proper “bone remodeling”, a natural process where your body creates new bone.
As we age, we want to boost osteoblastic activity. This helps build and maintain healthy bones. It also adds minerals to existing bone tissue and aids in healing.
Habits to Avoid for Better Bone Health
Bad habits may be hard to break, but for the sake of your bones try to cut down or eliminate tobacco and alcohol use.
According to the Mayo Clinic, for women more than one alcoholic drink per day may contribute to bone mineral loss. For men the amount is more than two alcoholic drinks per day.
Many medicines may also cause bone mineral loss which increases risk for bone fractures and other bone related issues. Consider speaking to your health care practitioner on these issues.
Being overweight or underweight may also increase your risk for bone fractures and bone loss. Maintaining a healthy weight is important for bone mineral mass and also very important for overall health and wellness.
What Are Bones Made Of?
50% of bone volume is comprised of protein, (primarily collagen). Collagen, with its triple helical structure, creates the framework for bone and provides flexibility. Calcium, phosphorus and other mineral compounds (hydroxyapatites) fill in the collagen matrix within these bone structures, providing hardness, strength, and integrity.
Along with phosphorous and other minerals, this framework of collagen and calcium is critical for strong healthy bones.
Healthy Sources of Calcium
There are many healthy sources of calcium that you should incorporate into your diet for proper bone health:
- Milk, yogurt, cheese, and other dairy products
- Canned fish with small, edible bones such as sardines or canned salmon
- Nuts and seeds including almonds, walnuts, poppy seeds, and sesame seeds.
- Most beans including kidney, black, pinto, and garbanzo
Supporting healthy bones with calcium supplements is also popular. Many people do not have an adequate level of calcium obtained from their diet alone.
Vitamin D for Bone Health
Vitamin D is also crucial for bone health, and most adults need a minimum of 800 IU (20 mcg) per day. It works by helping to bring calcium and phosphorus through the intestines and into the bone through the bloodstream.
This essential vitamin is necessary to maintain calcium within the bone mineral matrix itself. Even a low intake may significantly increase the risk for bone loss.
Vitamin D is present in enriched milk and other dairy items such as cheese and yogurt. You can also find it in eggs, wild-caught salmon, and fortified milk alternatives such as soy and almond milk. Be sure to check the label to make sure you are receiving the amount of Vitamin D you want and need.
Additional Vitamins and Minerals
Vitamin K is also important for bone health, and is absolutely necessary for healthy functioning bone proteins within the Bone Mineral Matrix. It may also help increase bone mineral density and reduce risk rate for fractures.
Vitamin K and D work synergistically to optimize bone health. You may want to consider using Vitamin D and K dietary supplements to fortify your bones.
Incorporate some of the following foods into your diet to help maintain healthy levels of Vitamin K:
- Leafy green vegetables such as kale, spinach, brussels sprouts, turnip greens, collard greens, broccoli, and asparagus
- Eggs, specifically egg yolks
- Chicken, especially chicken breast
- Cheese with a high fat content such as cheddar, gouda, and gruyere
- Soybeans, as well as products produced from soybeans such as tofu, soybean oil, and natto
- Specific fruits and berries such as avocados, kiwis, blueberries, blackberries, and prunes
Additional minerals which may be beneficial to bone health include magnesium, boron, and silica. Magnesium levels may be managed through food or supplements, and may help reduce bone loss and support healthy bone formation. Boron and silica play a role in bone formation, as well as maintaining proteins essential for bone health.
Stallop Formulas® has numerous products suited for supporting bone health!
We have also curated a list of our favorite products for bone health:
† These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
