Bone health is vital to long-term health and functional living. According to the Centers for Disease Control and Prevention (CDC), osteoporosis is a weakening of the bones that occurs when bone mass becomes porous and the bones become brittle. This brittleness leads to an increased likelihood of bone fracture. Fractures, particularly in the elderly, are life-altering. According to the American Academy of Family Physicians (AAFP), elderly patients who suffer a hip fracture generally see a decrease in life expectancy by 10 to 15 percent.
Weight-bearing Exercise
According to the CDC, any activity that requires the muscles and bones to work against gravity can help increase bone density. Activities like walking, jogging, lifting weights and jumping rope are all examples of weight-bearing activity. According to the American Journal of Clinical Nutrition, peak bone mass is generally achieved by your mid-twenties, so young individuals should begin weight-bearing activity for a greater impact on bone health.
Even if you're over 30, weight-bearing activity prevents bone loss and sometimes even increases bone density. The AAFP cited one study in which women showing early signs of bone loss participated in regular weight-bearing exercise and showed improvements in bone density after 2 years.
Calcium and Vitamin D
Calcium and Vitamin D work hand-in-hand to build bone and to prevent bone loss. Calcium is the mineral that makes bones hard, and Vitamin D is what enables the body to absorb calcium. In either case, if you have lots of one, but none of the other, your bone health will suffer.
Consuming calcium and foods rich in vitamin D, such as fortified milk, juice and cereal, help you meet your daily requirements of each. Supplements are also good to ensure you are meeting your quota. Consciously considering what you are consuming and how that affects your bone health is an important first step.
Vitamin D is manufactured in your body when you are exposed to sunlight, so if you live in a sunny area, spending roughly 15 minutes in the sun will help you produce enough Vitamin D to sufficiently absorb calcium. If you don't live in a sunny area, you might need to take a supplement to make sure you are getting enough of this important nutrient.
Beer?
According to an article published on EurekAlert, a study performed at the University of California, Davis in 2010 found that beer provides a significant amount of dietary silicon. This dietary silicon is significant in increasing bone density, and based on this study, it appears that beer consumption, in moderation, could help prevent osteoporosis.
References
- Centers for Disease Control and Prevention: Calcium and Bone Health
- American Academy of Family Physicians: Falls in the Elderly
- The American Journal of Clinical Nutrition: The important role of physical activity in skeletal development: how exercise may counter low calcium intake
- American Academy of Family Physicians: Impact of Intense Exercise on Early Osteopenia in Women
- EurekAlert: Research reveals link between beer and bone health
