Did you know that your bone is living tissue that is always in flux? Throughout the lifespan, bones are constantly being broken down and built up in a process known as remodeling. Bone cells called osteoblasts build bone, while other bone cells called osteoclasts break down bone.
Osteoporosis, or “porous bones,” is the weakening of bones caused by an imbalance between bone building and bone destruction.
More Americans will have an osteoporosis related bone fracture this year than those who will suffer from heart attack, stroke or breast cancer combined. According to the American Bone Health Prevalence Report, osteoporosis affects over 200 million people worldwide.
- 1 in 3 women over the age of 50 will break a bone due to osteoporosis
- 1 in 5 men over the age of 50 will break a bone due to osteoporosis.
That’s HUGE! Bone health must be a priority for every individual. Protecting your bones and taking steps to preserve your bone health can be done at any age and must start RIGHT NOW.
Here are 4 simple activities to prevent osteoporosis and promote bone growth.
Participate in Weight-Bearing Activities and Exercises.
There are many weight-bearing activities that generate bone density. Our solution at the Energy Bar is bioDensity. The bioDensity system safely aids in increasing bone density by stimulating the body’s natural bone generation process, ensuring a healthy, active, enjoyable lifestyle while you age. Weight-bearing and resistance exercises like the bioDensity system are the best way to build and maintain bone density.
Get adequate calcium.
The national institute of health recommends women over 50 and men over 70 get 1,000 milligrams of calcium per day. Most people when they think of calcium automatically revert to milk and dairy products. When in actuality only about 1/3 of the calcium in dairy is taken up by the body. Increase your calcium intake by eating high absorbed, calcium-rich foods like broccoli, almonds, dried figs, sesame seeds and dark leafy green vegetables.
Get adequate vitamin D.
Vitamin D plays a critical role in helping your body absorb calcium from your digestive system. The National Osteoporosis Foundation recommends 800 – 1,000 mg of vitamin D per day. Sunshine and vitamin D fortified foods are a great source! Spring is just around the corner, take a walk outside and enjoy the sunshine. Your bones will thank you for it.
Tobacco is toxic to your bones, making you more at risk for low bone mass and osteoporosis. Cigarette smoke generates huge amounts of free radicals — molecules that attack and overwhelm the body’s natural defenses. Smoking triggers other bone-damaging changes, such as increased levels of the hormone cortisol, which leads to bone breakdown. Nicotine and free radicals kill the osteoblasts — the bone-making cells. Not only is smoking bad for your lungs, it’s bad for your bones. Just don’t do it!
Considering the high probability of osteoporosis as we age and the significant pain, difficulty functioning, serious illness, spinal deformity, and even death in some cases, there is a clear need for proactive bone health and disease prevention. It’s time to take your bone health seriously.