The human body goes through countless changes during the aging process. Many of these changes are obvious…while others are less apparent.
One change that often goes unnoticed is bone loss.
While it may be easy to take your bones for granted, skeletal health is essential for good health overall. Without a skeletal system that is strong and healthy, there would be no support and protection for your muscles, internal organs, nerves, vascular system, connective tissue, and more.
The following takes a look at how bone loss can endanger your health, as well as steps you can take to avoid it.
Why Bone Loss Is a Big Deal
Many people think of bone loss (otherwise known as osteoporosis) as only afflicting those who are very advanced in age. The truth is that bone production can begin to decline as early as a person’s 20s. For many people, the negative impact of bone loss will be felt much earlier than might be expected.
Another common misconception when it comes to bone health is that only women are at risk for developing osteoporosis. While it is true that women are at a greater risk for losing bone density, men can also suffer from its negative consequences.
According to the National Center for Health Statistics, 55.7% of Americans older than 50 are suffering from bone loss or osteoporosis. And as a result, this population is at a greater risk for experiencing a fracture (or fractures) from even minor falls and accidents.
Keep in mind that the bone fractures described above are not just an inconvenience or a nuisance. These fractures can dramatically reduce quality of life, mobility, and lifespan. In fact, one recent study found that the five-year survival rate from hip fractures may be worse than the five-year survival rate from cancer.
So with that said…what steps can you take to reduce your risk for developing bone loss?
Eat a Bone-Healthy Diet
Your body needs a number of minerals and compounds to maintain strong, healthy bones. Some of the most important nutrients for bone health include the following:
- Calcium provides strength and structure for your bones. Good dietary sources for calcium include dairy products and leafy greens.
- Vitamin D helps your bones to absorb calcium. Your body can synthesize vitamin D from sunlight, but vitamin D also comes from your diet in the form of vitamin D-fortified foods.
- Magnesium regulates calcium levels in the blood, contributes to bone mineralization, and activates vitamin D. Magnesium can be found in nuts, seeds, and leafy greens.
- Phosphorus works in tandem with calcium to promote bone strength. Good sources of phosphorus include meat, fish, poultry, and whole grains.
- Vitamin K helps to modify proteins that are involved in bone mineralization. Vitamin K is found in cruciferous vegetables and leafy greens.
- Vitamin C is necessary for the production of collagen, which provides structure for bones and cartilage. Vitamin C is found in citrus fruits, strawberries, bell peppers, and broccoli.
If you don’t get enough of these skeleton-supporting nutrients from your diet, they can be taken in supplement form.
Exercise to Keep Your Bones Strong
Regular exercise is essential for strong bones, particularly weight-bearing exercise. Weight-bearing exercise, like walking or lifting weights, is important because it stimulates healthy bone growth.
Avoid Bone-Destructive Habits
What you should avoid in terms of lifestyle habits is also important when it comes to bone health.
Smoking, for instance, interferes with the body’s ability to absorb calcium, which reduces its ability to generate new bone.
Excessive alcohol consumption can also weaken bones.
Restrict yourself to no more than one alcoholic beverage per day. And if you smoke, get the help you need to quit.
Keep Your Hormones Balanced
The following hormones play a critical role in keeping bones healthy and strong:
- Estrogen promotes bone production and reduces bone loss in both women and men.
- Testosterone supports bone mineralization and reduces bone loss in both men and women.
- Parathyroid hormone regulates calcium levels in the blood.
- Thyroid hormones control healthy bone metabolism.
As hormone production declines with age, bone density can suffer. Properly supervised bioidentical hormone therapy can restore hormones to healthy levels, thereby reducing or eliminating osteoporosis risk.
Have Your Bone Density Checked
Osteoporosis can be prevented, and to some degree reversed. But only if it’s caught early enough. Ask your primary care physician to monitor your bone density via regular bone density tests.
Talk to us about how keeping your hormones balanced can save your bones from the negative consequences of osteoporosis. Call us at 800-859-7511 or use our easy contact form to schedule your free consultation.