H E A LT H
Move it or lose it! Steps to take to avoid osteoporosis By Dr. Brian Hester, Back to Health of Anthem According to the National Institute of Health, osteoporosis is a bone disease that occurs when the body loses too much bone, makes too little bone, or both. About 54 million Americans have osteoporosis and low bone mass, placing them at increased risk for osteoporosis. Studies suggest that approximately one in two women and up to one in four men, age 50 and older, will break a bone due to osteoporosis. Many are under the mistaken impression that prescription drugs combined with calcium supplements are the answer to strong and healthy bones. However, bisphosphonate drugs like Fosamax, Actonel or Boniva are associated with serious side effects—including an increased risk of bone fracture. The real problem is inactivity coupled with a sedentary lifestyle. Inactivity has become normal and this trend has seen physical activity levels reduce by 20% in the last two decades. It should come as no surprise that the rate of osteoporosis in both men and women are on the rise. On average we are slumped in a chair for nine or more hours every day. We are sitting for longer than ever and the human body was not designed to work in this way.
sity weight training, jump training, stair climbing, gymnastics, tennis and soccer. Activities such as cycling and swimming are beneficial to heart health, but are not weight-bearing and do little to improve bone density. Research shows that walking may not provide enough impact to preserve bone mineral density. However, it’s possible that a longterm walking program (more than one year) may provide some benefit. But if you rely on walking for your weight-bearing exercise, consider adding stair climbing or short jogging intervals to your regular walks.
To maximize your results: • Avoid processed foods and soda, which can increase bone damage by depleting your bones of calcium. • Increase your consumption of raw, fresh
Healthy bone compared to bone with osteoporosis. (File photo)
vegetables, ideally organic. • Optimize your vitamin D levels, ideally from appropriate sun exposure or a vitamin D3 supplement. Vitamin D builds your bone density by helping your body absorb calcium. If you use an oral supplement, make sure you’re using vitamin D3 (not D2), and that you’re also increasing your vitamin K2 intake. • Maintain a healthy balance between omega-6 and omega-3 fats in your diet by taking a high-quality animal-based omega-3 supplement and reducing your consumption of processed omega-6, found in processed foods and vegetable oils. Info: myanthemhealth.com
Choose weight-bearing exercises Your bones are constantly being rebuilt day after day. Weight-bearing exercise works to build stronger bones by stimulating cells responsible for the synthesis and mineralization of bone. Dr. Joseph Mercola says weight-bearing exercise is actually one of the most effective remedies against osteoporosis. When you put more tension on your muscles it puts more pressure on your bones, which then respond by continuously creating fresh, new bone. The best types of weight-bearing exercises are ones that involve pounding or quick movement such as running, moderate intenSEPTEMBER 2019 |