Bone Density-How to keep it STRONG 5 Steps

Bone density is an extremely important effect of health in the prevention of disease, thus the extension of potential life span, and more importantly, quality of life. Although it is normal in our population for bone density to decrease with age, it is not necessarily inevitable. It has been shown that bone density can actually increase with age..., provided appropriate life style management is pursued. There are five important lifestyle issues on which to focus to maintain or improve bone density:

1. Maintaining reasonable alkalinity in our diet. Almost all foods in our diet are acidic, with the exception of fruits and vegetables, which tend to be more alkaline. Eating five servings of vegetables a day helps to buffer the acid content of the rest of our food. Fruit shares this beneficial effect with vegetables, but fruit also has more sugar, so we like to limit fruits to one to two servings per day. If we don’t eat enough fruits and vegetables, the net acidity in our diet must be buffered internally by our own bodies. This means a negatively charged ion (anion) must be utilized to neutralize a positively charged hydrogen ion (proton). A major source of these anions is bone. When anions are taken from bone to neutralize protons, it leaves the calcium and magnesium left unattached, and they are quickly excreted from the body via the kidneys. It is well documented in the scientific literature that excretion of calcium and magnesium increases with an increasing acid load in the diet. Bottom line: vegetables will save your bones. (Coca-Cola has added phosphoric acid, which has a very detrimental effect on bone density).

2. Avoidance of cigarette smoke. Cigarette smoke, active or passive, decreases bone density.

3. Hormones. There are three major hormones that we can supplement, which have a positive effect on bone density: estradiol, testosterone and growth hormone (add a fourth for women only: progesterone). Maintaining optimal levels of these hormones as we age will ensure maximum movement of bone strengthening minerals into the bone. These hormones are the construction engineers for bone.

4. Construction Engineers need building blocks. For bones, these are the following important nutrients: Calcium, Magnesium, vitamins D, C, and K, Boron, Manganese, Copper, Zinc, and don’t forget protein which forms the matrix (or framework) of bone. Bottom line: Don’t rely on food alone. Broad spectrum, high-potency nutritional supplementation is imperative.

5. The catalyst, which puts the construction engineers together with the building blocks, is resistance exercise. This is any exercise that stresses the bone. Lack of bone stress results in a decrease in bone density. This is a process that occurs with age and would occur at an accelerated rate, should we be at prolonged bed rest. For the lower body, which is our weight-bearing segment, resistance exercise entails in the upright exercise, such as walking, jogging, stair climbing, or any sports played on the feet. For the upper body, which is non-weight bearing, since it comprises the top of our totem pole, resistance exercise requires weight lifting or calisthenics. If you are not a fitness enthusiast, simply doing overhead presses, curls and arm raises with light dumb bells, or even a can of corn in each hand (incidentally, the only good use for a can of corn, other than as a weapon) is very helpful. Bottom line: use it or lose it!