Six Smart Steps to Create Stronger, Healthier Bones
by www.SixWise.com

Many people do not give a second thought to their bone health until they get older. It's during these "golden years" that your bones may become more brittle and prone to fracture. This is especially true for women, as up to 20 percent of bone mass can be lost in the five to seven years following menopause. This increases the risk of the bone disease osteoporosis substantially, says the National Osteoporosis Foundation (NOF).

However, while some of your bone mass may be lost as you age, the best time to build your bones, and set up your defense against this potentially debilitating disease later, is actually during childhood and adolescence. In fact, by the time a woman has reached the age of 20, she's already acquired about 98 percent of her skeletal mass.

This certainly does not mean, though, that if you're over the age of 20 there's nothing more you can do. There are steps you can take to strengthen your bones and decrease your risk of osteoporosis no matter what your age, and we've listed some of the best ones here.

1. Get Plenty of Weight-Bearing Exercise

Exercises like jogging, walking, yoga, kickboxing, weight lifting, and all forms of strength training are essential to keep your bones strong.

"By stressing your bones, strength training increases bone density and reduces the risk of osteoporosis," writes The Mayo Clinic.

2. Supercharge Your Diet With Plenty of Calcium, Vitamin K, and Vitamin D-Rich Foods

This includes fruits, vegetables (green leafy vegetables and broccoli are great sources of calcium), dairy products and more. Remember that a healthy diet is important for kids' bone health too! If you're concerned that your diet isn't providing you with enough of the minerals your body needs, you may want to try Gynofem Osteoporosis Formula, an all natural multi-mineral and vitamin supplement that has been shown to have a significant impact in preventing and reversing post-menopausal bone loss, and has the added benefit of long-lasting effects in the increase of bone density.

3. Make Sure You're Getting Enough Vitamin D

Vitamin D helps your bones absorb calcium and phosphorus. If you don't get enough, your bones will become weakened, yet government studies suggest that a growing number of Americans are deficient in this important vitamin.

You skin makes vitamin D from sun exposure, and one of the primary reasons why people, including kids, don't get enough is because they're not spending enough time outdoors, or are wearing sunscreen when they do (which blocks vitamin D production).

"Standing outside 15 minutes a day three times a week lets the skin produce enough vitamin D most of the year," says Dr. Michael Holick of Boston University.

Because people with dark-pigmented skin require more time in the sun to produce vitamin D, they are especially at risk of vitamin D deficiency and, consequently, bone problems.

Certain foods, such as milk and orange juice, are fortified with vitamin D, but some natural health experts say the form of vitamin D used for fortification is not ideal.

Foods that are naturally rich in vitamin D are fatty fish like salmon and, to a lesser degree, mushrooms, organ meats and egg yolks.

4. Don't Smoke

Smoking increases bone loss, possibly by decreasing the amount of estrogen a woman's body makes and by reducing the absorption of calcium in your intestine, according to The Mayo Clinic.

5. Don't Drink Excessively

Drinking more than two alcoholic drinks a day is known to decrease bone formation and reduce your body's ability to absorb calcium.

6. Manage Your Stress

Stress is regulated by adrenal hormones such as cortisol and DHEA. Studies have proven that high cortisol levels (which is what makes you 'feel stressed') lead to bone loss, while maintaining healthy levels of DHEA can prevent bone loss. Massage, exercise, and meditation -- all of which are excellent for stress relief -- can reduce elevated cortisol thereby reducing risks of bone loss.

How to Determine if Your Bones are Healthy

A bone mass measurement measures your bone density so you know if it's within the normal range for your age or if you're at risk of a fracture. Your doctor can help you determine whether a bone mass measurement (also called bone mineral density or BMD test) is necessary, and you and your doctor can then determine the best course of action to take to protect your bone health.

Recommended Reading

Calcium Better From Food, Says New Study: Here are the 26 Top Calcium Food Sources

Why is Rickets Disease Making a Comeback? A 21st Century Warning Tale?

Sources

MayoClinic.com Strength Training

MayoClinic.com Osteoporosis

National Osteoporosis Foundation