We’ve all seen the commercials on TV telling us to drink milk to keep our bones strong. We know that we hit peak bone mass before the age of 30, and as we age, our bone mass starts to decline. Depending on our genetics and lifestyle, some of us may decline faster than others.
Osteoporosis is the age-related decline in bone density that men and women may experience after 50 years old. Progression into osteoporosis is marked by a weakening of bone tissue that increases the risk of easy fractures, specifically in the hip, spine and wrist. It is important to note that osteoporosis is an entirely preventable condition and is associated with poor nutritional and lifestyle habits throughout life. There are many dietary and nutritional approaches that can significantly reduce progression and are of utmost importance for those at high risk.
How does bone loss affect healthy aging?
Most people think that bone is a very static structure and we have the same one for life. In reality, our skeletons are incredibly active and dynamic structures, constantly breaking down in some areas and rebuilding in others depending on the forces that we place on them. Bone acts as a reserve for many micronutrients, especially calcium, zinc, magnesium and phosphorus. Diets that are highly processed are devoid of nutrients and require that the body compensate for the lack of nutrients. These diets are also highly acidic, and require buffering from the bone to balance out the pH of the body. Compound this over many years, and the bone tissue can become very weak.
Without regular activity, the process of bone loss is accelerated. Our metabolism slows naturally as we age. The amount of muscle mass we have can make this faster or slower. The more muscle mass you have, the faster your metabolism and the stronger your bones. With stronger bones, the risk for injury is low. Higher muscle mass and metabolism also means better circulation and stronger nerve connections in the brain and body.
Why do women struggle more with healthy aging?
Women have higher levels of estrogen than men, and estrogen is protective for bone structure. Once a woman becomes perimenopausal, her estrogen levels start to decline. This means she doesn’t have the same hormonal protection for her bones. The earlier a woman goes into menopause, the earlier her bone mass will start to decrease and the higher her risk of osteoporosis and fractures. For men, things are a little different and the decline in bone mass is simply a result of age. However, because our average life expectancy has increased over the last few decades, more men will live to experience the progression into osteoporosis.
Muscle Mass is the Secret to Healthy Aging
Weight bearing exercise is the number one preventative measure for maintaining bone mass. This doesn’t mean you have to start long-distance running! In fact, long distance cardio is great for the heart, but does little to support the joints. Consider adding some wrist or ankle weights to your walk. If you don’t have anything heavy to lift, stick with bodyweight exercises like squats and lunges. They challenge the largest muscle groups and will increase your muscle mass over time. Need a coach to help get you started?