How To Have Healthy Bones

As I said before, I am simply exploring how to be healthy and I want to start with our bones. By exploring I mean that I shall be looking at the views and opinions of the experts and I shall also include the experiences and stories of people who have issues with their bones.
This section deals with the most important element of our body - the framework that holds the muscles, flesh and vital organs together. So it is of paramount importance that we have optimum bone health.

When we discuss exercise most individuals immediately think of losing fat and toning or gaining muscle. It is true that with regular exercise you will lose inches and gain strength in muscles but the importance of exercise on a regular basis really offers many more important health benefits then being able to fit into your skinny jeans or being able to flex an impressive looking bicep.

Another extremely important benefit from exercise which is often over looked until problems begin to occur is bone health. Most individuals do not give their bones much thought until they or a loved one is face with the reality of failing bones which can be detrimental because it will ultimately lead to immobility.

All of us reached our maximum bone mass in our twenties and if prevention is not a focus it is down hill from that point on. The important thing to remember is it is never to late to start.

Although there has been a focus on women's bone health in recent years with the discussion of osteoporosis men are not immune to the adverse affects of bone loss. Women are prone to increased bone loss or osteoporosis during and after menopause caused by the loss of estrogen; at the same time men as they age will also experience increased bone loss associated with the loss of testosterone. Although women in general are more prone to bone disorders such as osteoporosis men are by no means off the hook.

With that being said most bone loss actually occurs from disuse atrophy. Bone tissue is the same as any other tissue in the body; if you do not use it you will lose it. Your body does not waste energy maintaining something that is deemed important or necessary such as muscle or bone that is not worked. It is also important to recognize that the loss of muscle directly affects the health of your bones.

Maintaining lean muscle mass is essential to keeping our bones healthy because this lean muscle puts good stress on our bones that in turn causes them to strengthen or in other words signals the body that our bones are important and need to be maintained. The best way to do this is to incorporate resistance training into your life two or three times a week.

Weight training does fall into the resistance training category however if lifting weights does not appeal to you there are many different options that can be done inside or outside of your home. Resistance training includes any activity that works and strengthens your muscles which in turn put the much needed stress on your bones. The possibilities are endless your workout can include any of the following: Pilates, using resistance bands, using the now popular exercise ball, yoga or simply using your own body weight. Try doing a lunge or yoga pose; when you do you will see that you do not need a fancy gym or tons of equipment to get a workout. The important thing is to find an activity or activities that you enjoy, embrace it and make it a part of your life.

Other important steps that you need to take in order to ensure you have healthy bones are; quit smoking, avoid excess drinking and ensure you are getting adequate amounts of calcium, vitamin D and vitamin K2 in your diet. You are not getting your daily requirements of the necessary mineral and vitamins then take supplements.

Healthy bones are not always our top priority but by making a few changes to our lifestyle we can help assure we will not only live longer but can enjoy independence and mobility far into our twilight years.


Saturday, December 12, 2009

Making No Bones About Age And Health

Saturday May 9, 2009

PETALING JAYA: One in two Malaysian women above 50 are susceptible to bone problems, says Health Minister Datuk Seri Liow Tiong Lai.
Men of that age are not far better off either, with one in five prone to it.
Liow said this in his speech read out by the ministry’s secretary-general Datuk Seri Dr Mohd Nasir Mohd Ashraf at the “Listen To Your Bones” campaign organised by Fonterra Brands at Sunway Pyramid here yesterday.
“Studies also indicate that one in three women and one in five men over the age of 50 years may suffer from osteoporotic fractures. Of greatest concern is hip fracture, which causes the highest morbidity and mortality,” said Liow.
“Osteoporosis is a silent disease. Most people don’t realise that they have weakened bones until the bones break.”
Dr Mohd Nasir and Fonterra Brands general manager John McKay jointly launched the campaign to promote awareness on the importance of bone health.
The company’s nutrition manager Koo Pei Fern said women were more prone to bone problems because their smaller skeletal frames stored less calcium compared with men.
“But women with larger frames are less susceptible to osteoporosis because their bone structure acts as a calcium bank, allowing them to have stronger bones,” she said.
Koo added that women also stored less calcium when they experienced menopause as the reduced level of oestrogen hormones would lessen the absorption rate.

She pointed out that Malaysians also did not consume enough calcium due to the general lack of the mineral in the typical local diet.
“Teh tarik, for example, contains condensed milk which has very little calcium. Moreover, tea has caffeine, which reduces calcium absorption,” Koo said, adding that a person needed to drink two glasses of milk daily to meet the required calcium needs.
“Exercising regularly also strengthens the bones, especially activities which require people to carry their own weight such as climbing up stairs and walking. Swimming is not as effective because our weight is supported by the water.”
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