Four Tips to Promote Healthy and Strong Bones
When we are young, we think that we are invincible! Bone health is literally the last thing on our minds as we engage in fun (but strenuous) activities like rock climbing, mountain biking and even some of the trendy new workouts taking place at the local gym. The trouble is that many of us will experience issues with our bones as we start to age. Creaky joints, poor posture, fractures, breaks…these are all symptoms that nobody wants to experience. As we age, our chances of developing osteoporosis increases, putting a damper on all of the fun activities we enjoy! So how do we keep our bones strong and healthy? How to we prevent breaks, especially when we are out there living life to the fullest?
First, let’s get down to “bone basics”. What exactly are bones? Well, they are living tissues that constantly renew themselves as we go through life. Bones are packed with flexible fibers (also known as collagen) and they are hardened by calcium and phosphorus. Our bones are pretty tough! They are built to handle stress from daily activities as well as strenuous exercise like running, climbing and jumping. That being said, natural bone loss is unfortunately a very normal part of life. As we age, the mineral density in our bones starts to peak. This means bone mass may stabilize or start declining as the loss surpasses the buildup. This is especially true for menopausal women, who experience bone loss as levels of their estrogen start to decline. According to the National Osteoporosis Foundation, 54 million Americans (half of adults age 50 and older) are at risk of breaking a bone and should be concerned about bone health. One in two women and up to one in four men will break a bone in their lifetime due to osteoporosis. (link to https://cdn.nof.org/wp-content/uploads/2015/12/Osteoporosis-Fast-Facts.pdf) For women, the risk is even greater than that of a heart attack, stroke and breast cancer combined!
So, how do we keep our bones healthy and strong? How to we lower our changes of experiencing osteoporosis, bone breaks and fractures?
Strength-training: One of the best ways to keep our bones strong is to perform weight-bearing and high-impact exercises. Not only does this help us manage our weight, it promotes formation of new bone. Strength-training exercise has also been shown to protect against bone loss in younger and older women, including those who are experiencing osteoporosis. (link to https://cals.arizona.edu/cpan/files/Metcalfe%20ACSM%20final%20article.pdf and https://pubmed.ncbi.nlm.nih.gov/20013013/) If you are new to working out and are not sure what constitutes as a “strength-training exercise”, it is essentially working out using weights. It also involves using your body weight to perform exercises like push-ups, pull-up, and leg-squats. It is important to consult with a physical trainer if you are new to these types of exercises. They can work with you to address your concerns about bone health and construct a workout that will benefit your body safely and effectively.
Eat a nutrient-rich diet: We all know the importance of eating a diet full of beneficial nutrients. This is especially important when it comes to promoting strong and healthy bones! The types of nutrients you put into your body are key to preventing osteoporosis! Be sure that you are eating foods that are rich in bone-building calcium. Some food sources with this nutrient include leafy green vegetables (like kale and collard greens), kelp and dairy products. It is also important that you include vitamin D in your diet as this helps the body absorb calcium and phosphorus from the foods you eat. Some foods with vitamin D include mushrooms, yogurt and fatty fish (like tuna, salmon and mackerel). Another way to help with calcium absorption is to include Superior Labs 100% Natural L-Lysine in your daily supplement routine. This supplement is an alpha-amino acid that helps to support calcium absorption. You can learn more about the benefits of this product here. (link to https://superiorlabs.com/collections/wellness/products/l-lysine)
Take Magnesium Citrate: Did you know that magnesium is the fourth most abundant mineral in our bodies? That being said, 68% of American adults are not getting the daily recommended amount. (link to https://pubmed.ncbi.nlm.nih.gov/29093983/) That’s why many of our customers who are focused on bone health recommend Superior Labs 100% Pure Magnesium Citrate. Packed with bioavailable minerals, our Magnesium Citrate supplement works to promote bone health and strength in your body. All of the ingredients are sources from partner farms and producers that adhere to our strict product purity and safety guidelines. Of course, our Superior Labs 100% Pure Magnesium Citrate is free from harmful ingredients, including magnesium stearate, dioxides and preservatives.
Maintain a healthy weight for your body type: This tip isn’t about going on an extreme diet and restricting the amount of calories you consume. In fact, eating a diet that is too low in calories can actually be harmful to bone health as it creates a rebound in hunger while causing loss to muscle mass. Instead, it is important to maintain a healthy body weight that is right for you! The trouble is that the majority of Americans are considered to be overweight and even obese. Studies have shown that obesity can actually impair bone quality and increase the risk of fractures due to stress from the excess weight. (link to https://pubmed.ncbi.nlm.nih.gov/26588353/) By adhering to the first few tips mentioned in this article, you are already well on your way to maintaining a healthy weight. Plenty of exercise combined with a nutrient-dense diet will help your body stay active, energized and at a weight that will support proper bone health.