Bone density is the measurement of the density of minerals that you have in a specific volume of your bone. This means that when in measuring bone density, we are really measuring the amount of minerals that are packed into your bones relative to size of the bone. Think of a concert with a few people (low density) or a lot of people (high density). For bones to be strong, we need a high density of minerals in the bone to lower pockets of air and promote stronger, more solid bones.
Bone density is important because of a medical condition that we have all heard of “osteoporosis”. This is a bone disease that develops due to the change in the bone structure caused by a decrease in the amount of bone minerals required to rebuild and keep your bones strong. Our bones are constantly breaking down and rebuilding themselves piece by piece. When we do not properly take care of our bones or supply them with the minerals and nutrients to harbor bone growth, our body breaks them down faster than it builds them back up, leading to bones that are more porous (having more air pockets and gaps within the bone), and a lot weaker. This weakness can lead to fractures or even breaks of the bone.
All these changes to your bones can occur without any symptoms and can cause major issues later in life. That is why acting NOW is the key! The three most effective ways to protect bone density are through nutrition, weightlifting/strength training, and substance intake control.
Just like in any process that involves building something, the main requirement is having the correct materials in the correct amounts. Therefore, nutrition is the number one most effective way to protect bone density. Whether it is making sure you eat more or making sure that the food you eat contains the correct vitamins and minerals, what you eat provides the materials to build and maintain bones. When we eat, we want to remember to consume Vitamins C, D, and K, Calcium, Magnesium, Zinc, and Omega-3 Fatty Acids. All these nutrients will help maintain strong and healthy bones.
Weightlifting and strength training have been shown to help preserve bone density by repeatedly stressing and straining the bones. This stress stimulates bone growth and the development of more dense tissue to create a bone strong enough to support the added stress. It is important to note that studies have shown that, typically, people over the age of 40 will lose bone mass by an average of 1% each year. Weightlifting and strength training help to bump up bone growth to counter this average decrease, thus allowing us to maintain, and even increase bone density.
Not only do we want to work to increase our bone production, but we want to prevent the exasperated increase in bone degradation. Both cigarette smoking and heavy drinking can lead to a decrease in the absorption of calcium, which is one of the major bone building materials needed to maintain bone density. To prevent bone breakdown, and increase bone production, it is essential that we eliminate the intake of substances that can harm our bone health.
All in all, a healthy lifestyle and focused nutrition will help you stay healthy and mobile as you age. If you are looking to work with an expert to help you prioritize your health, and become the healthiest version of you, please feel free to contact me to set up a complementary consultation! I would love to help you on your journey to