The key to having stronger bones later in life lies in the choices that you make when you’re younger. When young however, it’s easy to take them for granted when they’re strong and reliable. Realize that the biggest concern is the risk of osteoporosis, which are porous bones, once reaching adulthood.
Osteoporosis depends on the quality of bone mass that we’re able to accrue during our teen years, our 20s and 30s, and the lifestyle that we choose to live beyond that, which depends on how quickly we lose that mass.
These are the factors that we have control over, as our bones are constantly forming, building, and breaking down. This process of bone structure is known as remodeling, as it’s estimated that we create up to an average of 11 skeletons over our lifetime.
When we’re young, we’ll form new bone quicker than we lose old bone, reaching peak bone density around the age of 30. Beyond this point, we’ll begin to lose density and strength more than we gain. The loss then rapidly begins to accelerate, this when the estrogen levels begin to drop.
For these reasons, 50% percent of women who are 50 years or older, will experience fractures of the hip, wrist, or vertebra, this due to the weakened bones. 20% percent will develop osteoporosis.
Clinical Prevention Of Osteoporosis
Until recently, bisphosphonate drugs were considered the cure for the prevention and the treatment of osteoporosis. But there’s mounting evidence which suggests that taking them for extended periods of time, may actually weaken the bones, which causes fractures.
Dairy based foods are also no longer considered the cure that they once were. There are conclusive studies which shows that there’s no actual decrease in the risk of fractures with higher consumption. Calcium supplements are also losing support as a cure as well.
Adopting A Healthier Lifestyle
There is good news however, and that can be as simple as adopting a healthier lifestyle, which strengthens your bones and skeleton, helping in delaying the breakdown process.
If you’re already diagnosed with osteoporosis or are vulnerable to developing it, then medical attention should be sought out. If not, then begin building strength in your bones based on the latest developments.
Avoid Overloading On Calcium
Most will recommend that women who are between the ages of 20 and 50, get 1,000mg of calcium on a daily basis, and women beyond 50 to get 1,200mg. Recent discoveries however suggests that lowering that intake to 500 to 800mg, preferably from dairy free sources, is more preferred.
It’s found that higher calcium intake is unnecessary and, depending on the supplemental source, may even negatively impact the absorption, production, or the metabolism of other nutrients.
Dairy Not That Great
Such as cheese and ice cream in particular, which are highly acidic. For the body to adjust the acidity caused from this dairy intake, what it does is it pulls the calcium away from the bones, providing a negative effect.
For this reason, hip fracture rates are higher when there’s excessive calcium intake from dairy foods. The best recommended natural calcium sources include vegetables such as leafy green vegetables and broccoli, almonds, sesame seeds, and beans.
Just an ounce of almonds, a cup of kale, and a can of salmon including the bones, will give you the 800mg of calcium you need.
Add More Produce
Developing a diet that’s bone friendly means limiting acidic foods such as meat, sodas and alcohol, sugar, and prepackaged products, while consuming more alkaline foods such as six to nine servings of fresh fruits and vegetables.
The best sources of calcium are Brussels sprouts, broccoli, mustard greens, and turnip. Besides keeping alkaline, you’ll also benefit from the other bone building compounds such as magnesium, phosphorus, and vitamin K.
Easy On The Joe
Coffee is acidic while what the caffeine does is it impairs calcium absorption. So for stronger bones, it’s recommended you limit your intake to a maximum of two cups a day.
What’s even better is switching to green tea, but of course you won’t get the brain punch that coffee provides. What green tea contains are flavonoid compounds, which helps inhibit the breakdown of bones.
Exercise More For Stronger Bones
Especially the weight bearing activities which uses your feet and legs, such as walking or jogging, jumping rope, or hitting the dance floor. These activities are recommended to build stronger bone density.
What doing so does is they’ll place a higher load on your tendons, muscles, and bones, which will respond by getting stronger.
Zero impact activities such as biking or swimming doesn’t build stronger bones, and there are studies which shows that competitive cyclists actually lower their bone density.
Taking Vitamin D
What calcium needs is vitamin D, which is best produced by the body when it’s exposed to sunlight, this to function efficiently. Poor winter climes, our indoor lifestyles, along with sunscreen being too strong has resulted in the restriction of this vitamin D.
Experts suggest that taking natural vitamin D-3 supplements is recommended, as there are just few foods, such as salmon and cod, which are able to provide the required vitamin D doses.
It’s also recommended to not consume too many vitamin D fortified dairy foods, this because most are too high in saturated fats, which contains hormones while promoting inflammation.
Wholesome Minerals
Such as magnesium that’s provided by certain nuts, legumes, vegetables, and whole grains, are known to enhance bone mineralization. What’s found however is that these foods don’t provide enough of the minerals, so supplements are recommended.
It’s found that taking up to 800mg of magnesium glycinate on a daily basis is the best source, this since they don’t cause unwanted side effects such as diarrhea. For best results, take your calcium supplements first thing in the morning, and then take the magnesium at night, this to avoid any interference.