A strong musculoskeletal system holds you together—literally. It’s important from your formative years to later life. With proper nutrition and consistent exercise, you can stay vital well into your golden years. That’s important, because an ever-larger percent of the American people is over 65 years old.
Osteoporosis
According to a systematic review from 2016, osteoporosis is often referred to as the “silent disease,” because diagnosis usually takes place after a person has a fracture. But that finding has also become controversial in recent years, as has the disease itself and its treatment.A 2015 scientific review published in the Journal of Internal Medicine found that three of the core hypotheses around fractures and how to avoid them are deeply flawed.
The paper, titled “Osteoporosis: The Emperor Has No Clothes,” notes: “Current prevention strategies for low-trauma fractures amongst older persons depend on the notions that fractures are mainly caused by osteoporosis (pathophysiology), that patients at high risk can be identified (screening), and that the risk is amenable to bone-targeted pharmacotherapy (treatment). However, all these three notions can be disputed.”
For instance, the paper notes: “Most fracture patients have fallen, but actually do not have osteoporosis. A high likelihood of falling, in turn, is attributable to an ageing-related decline in physical functioning and general frailty.”
Calcium and Vitamin D
Keeping your bones healthy is predicated upon making sure that you obtain the proper micronutrients (vitamins and minerals) in your diet.Perhaps the most recognizable duo in helping to preserve healthy bones are calcium and vitamin D. Think of these two as a “tag team” because they work in concert with one another.
Vitamin D is the main factor in calcium absorption within the bones, and, as such, manufacturers have sought to market supplements that contain both calcium and vitamin D within the same bottle versus having to buy these supplements separately.
The three major choices for calcium supplements include calcium carbonate, calcium citrate, and calcium phosphate.Calcium carbonate is typically the most cost-effective but must be taken on a ful l stomach for proper absorption, whereas calcium phosphate tends to be more expensive and can be taken without regard to food. Calcium citrate is usually the most costly but also is the best absorbed.
Irrespective of supplements, calcium is plentiful in dairy products and also found in beans, green vegetables, fruits, and nuts.
Take note if you happen to consume large amounts of caffeine, which can sequester calcium from bones, hinder absorption, and lead to potential bone loss. If you’re concerned about bone health, or drink lots of caffeine, it might be wise to jettison regular coffee or cola for decaf or the caffeine-free varieties, or, better yet, just drink plain water.
Aside from the sun’s rays, which allow the body to synthesize vitamin D, the vitamin is limited to certain foods. For example, some options include fatty fish such as salmon, as well as milk, eggs, fortified cereals, and mushrooms. Some people avoid sun exposure, while others use a sunscreen with a higher level of sun protection factor, or SPF, which can decrease levels of vitamin D absorption. Still other people may limit the amount of vitamin D-laden foods eaten, so it might make sense for them to take a supplement.
Phosphorus and Magnesium
Like calcium, phosphorus and magnesium fall under the category of “major minerals” that are essential to the body. Phosphorus helps to build bones and teeth. Unfortunately, not all of the minerals play nicely with one another, as the phosphorus in colas can encourage calcium to be excreted through the urine.Vitamin K
Like its fat-soluble cousin vitamin D, vitamin K is instrumental in making bone. A report from the Framingham heart study in the Journal of Osteoporosis revealed that adults who consumed the least amount of vitamin K on a daily basis were also likely to have the highest incidence of broken bones. Foods with vitamin K include dark green vegetables, cheese, liver, cereal, and fruits. The RDA recommends that men take at least 120 micrograms and women take 90 mcg daily.Exercise
As the old adage goes, “use it or lose it.” Keeping healthy bone integrity is no exception. Like most of our bodies, a certain amount of stress causes bones to grow stronger. Weight-bearing resistance exercise helps to protect bone mass as well as build stronger muscles and help prevent falls.Second, balance training should also be incorporated for about 15 minutes per day. This can include activities such as closing the eyes while doing tasks that involve standing or practicing tai chi.
Third, aerobic training for 30 minutes per day over the course of a week is recommended. Adopt a walking program or try activities such as dancing or tennis. Even seasonal activities help to confer weight-bearing exercise, such as mowing the lawn or shoveling snow. Although swimming and biking may be enjoyable, they don’t count as weight-bearing exercise.
Safeguards should be taken to discourage improper lifting techniques. For example, if certain machines require the twisting and bending of the torso, avoid these and tailor the workout to something else, such as more controlled and slower movements using exercise bands.