Beefing up Bone Density
Bone density is critical in the health and function of the body. The right amount is needed to further the strength of the muscles and ensure better balance and performance.
This is especially true for pregnant and post-menopausal women who are prone to osteoporosis, a condition that highlights the loss of the normal bone density and causes weakness of bones. Osteoporosis damages the bones in such a way that the protein, collagen and most especially, calcium, are taken away. When this happens, the bones get fractured easily with only a minor fall. A person’s hips, spine and wrists are highly prone to fractures and treatment of these inflammations may take a very long time. Hence, in order to avoid these, bone density should be increased.
In the days of old, many believed that in order to beef up bone density, you also needed the corresponding body fat. In other words, people used it as an excuse to gain that extra weight and because of this, it was A-okay to be obese. People thought that if they had the extra pounds in their bodies, the bones would also become stronger and that would also have larger densities. This isn’t true.
Contrary to popular belief, increasing bone density does not equal to increasing body mass or obesity. In fact, a new research study showed that doing this may even pose additional health risks. The research, conducted by the team of Dr. Hong-Wen Deng of the University of Missouri-Kansas City, seemed to illustrate the pressing need to lose weight since the results of their study showed that obesity decreases bone mass.
Deng’s team found out that the link between bone weakening diseases like osteoporosis and obesity did not control the mechanical loading effects of total body weight on the bone mass of a person. Instead, fat mass or obesity was negatively associated with bone density. The research truly showed the importance not only of losing weight but of beefing up bone density.
There are a number of ways to do both of these. First off, take as much calcium as possible everyday. You can do this by taking calcium supplements or drinking milk often. You can also eat vitamin D fortified foods like fatty fish and expose yourself to sunlight. Sunlight can generate skin synthesis. Increased bone density can also be achieved through hormone therapy such as hormone replacement therapy and menopausal replacement therapy, osteoporosis medications (do consult your doctor on this matter), avoiding alcohol and smoking cigarettes, and exercise. This is because for every muscle used and strengthened, the denser the bone. You can pump up bone density by weight bearing or lifting exercises, doing curls and bench presses, stair climbing, brisk walking and even dancing. Do this for at least 20 minutes per session. Don’t count on sports like swimming, biking or rowing. Experts say these do not really do much in the bone strengthening department. Nonetheless, nothing really beats a healthy diet and a doable fitness regimen.
While women are the ones highly encouraged to increase their respective bone densities (especially those aged 65 and above), everyone should do the same in order to have better health.
