I recently had my annual physical, which included a bone density test. Well low and behold, I was diagnosed with osteoporosis. So, in my mind, that means I have to find a way to fix that without prescription drugs. Since I’ve been researching how to build up my bone density mass, I’m sharing my findings with you so you can prevent getting a diagnosis of osteoporosis or osteopenia. In addition, these tips can help you build strong bones and maintain them as you mature.
Here are 8 suggestions to help you build healthy bones:
Eat lots of veggies. Vegetables are one of the best sources of vitamin C which stimulates the production of bone-forming cells. They are also thought to increase bone density. I figure even if they don’t, they have enough other benefits, it’s worth the investment. A study in women over 50 found those who consumed onions most frequently had a 20% lower risk of osteoporosis, compared to women who rarely ate them. In a three-month study, women who consumed more than nine servings of broccoli, cabbage, parsley, or other plants high in bone-protective antioxidants had a decrease in bone turnover. So be like my grandson and eat your veggies.
Get enough protein in your body. About 50% of bone is made of protein. So it’s no surprise that researchers have reported that low protein intake decreases calcium absorption and may also affect rates of bone formation and breakdown. It turns out that older women, in particular, appear to have better bone density when they consume higher amounts of protein. In a large, six-year study of over 144,000 postmenopausal women, higher protein intake was linked to a lower risk of forearm fractures and significantly higher bone density in the hip. spine and total body. Simply put, a low protein intake can lead to bone loss, while a high protein meal plan can help protect bone health during aging and weight loss.
Don’t forget your calcium. Calcium is the most important mineral for bone health, and it’s the main mineral found in your bones. The recommended dose of calcium for “older” women is 1200mg. The tricky part is that calcium is best absorbed with vitamin D. So if you’re taking a calcium supplement make sure you are getting D with it. The best way to get calcium is from food. A 10-year study of 1,567 people found that although high calcium intake from foods decreased the risk of heart disease overall, those who took calcium supplements had a 22% greater risk of heart disease. For that reason, I generally get natural whole food formulated vitamins. Some natural sources of calcium in food include dark-green leafy vegetables, dried peas, and beans, fish with bones, and seeds.
Get you vitamin D & vitamin K. Vitamin D is instrumental in helping your body to absorb calcium. Vitamin D deficiency is very common, affecting over one billion people worldwide. When you’re getting blood work done, make sure they are checking your D levels. You may be able to get enough Vitamin D through sun exposure and food sources such as fatty fish and cheese. However, many people need to supplement with up to 2,000 IU of vitamin D daily to maintain optimal levels. Vitamin K2 supports bone health by preventing the loss of calcium from bones. The two most common forms of vitamin K2 are MK-4 and MK-7. MK-4 exists in small amounts in liver, eggs, meat. Fermented foods like cheese, sauerkraut, and a soybean product called natto contain MK-7. Studies show that supplementing with either form of vitamin K2 can increase bone density in postmenopausal women. In a study of women 50-65 years of age, those who took MK-4 maintained bone density, whereas the group that received a placebo showed a significant decrease in bone density after 12 months.
Consider taking a collagen supplement. Collagen is the main protein found in bones. It contains the amino acids glycine, proline, and lysine, which help build bone, muscle, ligaments, and other tissue. A 24-week study found that giving postmenopausal women with osteoporosis a combination of collagen and the hormone calcitonin led to a significant reduction of collagen breakdown. I am ready to start with collagen supplementation. And when you consider the added benefits of improved skin and muscle mass, it’s a no-brainer. There are different types of collagen. Types I & III are for the skin. Type II is for bone health. Now I’m just trying to determine which brand to take. If you take collagen now, I am definitely looking for recommendations.
Include foods high in magnesium and zinc. In addition to calcium, there are other minerals that play an important role in bone health. Magnesium is one of those. A study of over 73,000 women found that those who consumed 400 mg of magnesium a day tended to have 2-3% higher bone density than women who consumed half that amount daily. Good food sources of magnesium are nuts, avocados, legumes, bananas, leafy greens, and yes – dark chocolate. You can also supplement with magnesium glycinate, citrate, or carbonate. Many of us are taking zinc as an immune protector since COVID. I bet you didn’t know that zinc promotes the formation of bone-building cells and prevents the excessive breakdown of bone. Studies have shown that zinc supplements support the maintenance of bone density in older adults.
Maintain a stable, healthy weight. In addition to a nutritious diet and supplementation, maintaining a healthy weight can help support bone health. For example, being underweight increases the risk of osteopenia and osteoporosis, especially in postmenopausal women. In fact, low body weight is the main factor contributing to reduced bone density and bone loss in our age group. On the other hand, some studies suggest that being obese can impair bone quality and increase the risk of fractures due to the stress of excess weight. Also, repeatedly losing and regaining weight is particularly detrimental to bone health, as well as losing a large amount of weight in a short amount of time. Overall, maintaining a stable normal or slightly higher than normal weight is your best bet when it comes to protecting your bone health.
Add strength training and weight-bearing exercises. One of the best types of activity for bone health is weight-bearing or high-impact exercise, which assists in the formation of new bone. Studies in older men and women who performed weight-bearing exercises showed increases in bone mineral density, bone strength, and bone size. Strength-training exercise is not only beneficial for increasing muscle mass. It may also help protect against the highest level of weight-bearing exercise over nine months.
The bottom line is that often bone health is something we don’t think about until a problem arises or we get a bone density scan. It’s never too early to start protecting your bones. And since we are going to be around for a while, we need those bones strong to get us around.