Longevity Bloomington Newsletter #5 - Bone Health
Research Roundup - Bone Health
As you age, reduced bone density can be a concern for many people. Among adults aged 50 and over, 43% have low bone mass. This places an individual at an increased risk for fracture. Luckily, there are things you can do to stop this process and increase your bone density!
It is important to understand that your bones are living tissue that are constantly being remodeled depending on how they are used. Just like muscles, bones get stronger when given the right challenge. The opposite is also true: if you do not stress your bones enough, they will become weak over time.
After receiving a low bone mass diagnosis, most patients understandably assume they should participate in exercise that is gentle on their bones. For example, many patients begin water aerobics. This is the exact opposite of what you should be doing to improve your bone mass.
Bones need to experience a lot of force in order to build up and get stronger. Aquatic exercise and walking will not stress your bones enough to improve their strength.
So what exercise is best at improving bone mass? The research has consistently shown that lifting weights will improve your bone mass. If you have not participated in lifting weights recently, start light and slowly increase the weight over time. As you get stronger, you must increase the weight gradually to improve your bone strength.
But is lifting weights safe for adults with low bone mass? This study had 101 women with low bone mass lift weight that was challenging for them twice per week for eight months. They all increased their bone mass and strength. Most importantly, there were zero fractures as a result of lifting weights. Lifting weights is safe and effective for individuals with low bone mass.
You are not fragile. A diagnosis of low bone mass does not mean that you should stop physical activity. It is a call to action and a condition that you have the power to improve.
Diet Considerations for Bone Health
In addition to exercise, what changes can you make in your diet to improve the health of your bones?
Three main areas to focus on: calcium, vitamin D and protein.
Calcium
The current recommendation for calcium for adults aged 50 and older is ~ 1200mg/day. If you are not getting enough calcium in your diet, meeting this recommendation will lessen your fracture risk. If you are currently meeting this recommendation, great job! Adding even more calcium into your diet will not further improve your bone health.
Foods high in calcium: cheese, yogurt, milk, dark leafy greens, beans and lentils
Vitamin D
The current recommendation for vitamin D varies by the source but aim for ~600-800 IU per day.
Foods high in Vitamin D: salmon, tuna, mushrooms, eggs
Protein
Protein intake is associated with higher bone mass, a slower rate of bone loss, and reduced risk of hip fracture, provided that dietary calcium intakes are adequate.
Adequate supplies of dietary protein are required for optimal bone growth and maintenance of healthy bone.
Not getting enough protein is a very common problem in adults 50+. Making sure you get enough protein is vital to improve muscle and bone health. Aim for 0.4 to 0.6 grams per pound of bodyweight.
Longevity Update
New Class in March!
We are excited to announce we will be adding an additional Longevity Bloomington class starting in March! The new class will meet on Tuesdays and Thursdays and will start at 12:30.
The exact start date of the new class has yet to be determined but will be sometime next month. Contact us if you are interested in joining the class or have a friend or family member that may want to participate.
New Longevity Members
We have added four new members to the Longevity family since our last newsletter:
Jim
Donetta
Judy
Steve
Welcome to the Longevity family, it has been great having you!
The Longevity Crew in Action!
