The Best Ways To Prevent Bone Density Loss As You Age
Got milk? How about got Vitamin D-3 and a set of free weights? I’m never a fan of campaigns that push health claims without adequate proof of their benefit. Did you know that the dairy industry historically spent over $23 million dollars / year (1) promoting their product through the “got milk” campaign to prevent bone loss with little evidence of its effectiveness? Furthermore, the beverage is pushed on children as a means to prevent bone loss as they age. Of all the studies I have read, most of them did not find this to be true at all. (3) These studies found no change in bone mass related to milk consumption as subjects aged. No, this isn’t shocking, and no it isn’t Vegan propoganda! I swear!
If you want strong bones as you age, (which you should) there are a lot of approaches. Milk may … or may not be one of them. I’d say the jury is out. Instead, I’d like to summarize some research of Cathy Kessenich, ARNP, DSN. She is a professor at the University of Tampa, FL, and has extensive background in alternative therapies for osteoporosis prevention.
You’re going to lose bone density as you age, that’s a fact of life. However, there are some things we can do to slow it down, and the resulting consequences. Women particularly should pay attention to this post, as they are at higher risk for bone mineral density loss, especially postmenopausal.
So here is some research I’ve gathered from various sources, particularly from Professor Kessenich:
TIPS THAT MAY SLOW DOWN BONE DENSITY LOSS AND PREVENT OSTEOPOROSIS:
Engaging in regular weight-bearing exercise and strength training has been shown in a number of studies to reduce the risk of osteoporotic fractures and slow the progression of bone mineral density loss. (2,4) Yes, ladies. This means hitting the weights might help out. I know this may be difficult due to social stigmas about women and weights, but try to get past that and reap the benefits of weight training.- Vitamin D-3 and calcium supplementation (not D-2, due to poor absorption) has been shown to decrease the rate of bone density loss in men and women 65 or older. (5)
- Soy Isoflavones found in soybeans may help reduce the loss of bone density for postmenopausal bone loss. This is believed to be due to a substance in the plant known as Phytoestrogens. (3) Do yourself a favor however, and stay away from genetically modified soy sources!
- Medical Grade progesterone cream may also prevent the loss of bone density in postmenopausal women. The study states that the creams found in health food stores and “Wild Yam creams” are practically useless. Find a pharmaceutical grade source. (3)
- Dynamic Motion Therapy: Is a therapy used in several other countries already that involves high-frequency, low-intensity mechanical forces through the patients feet. You basically stand on a platform for 20 minutes a day and it creates small disturbances through your feet. Many studies have shown that this may help build bone mass, or at least prevent its loss. (3)
- Don’t wait until its too late to start things like this! Male or female, this is important. Most bone fractures caused by osteoporosis often go undetected in imaging until there is significant loss. The earlier you start exercising and taking care of yourself, the better off you’ll be down the road!
These are conservative approaches to managing bone loss. Talk to your healthcare provider about these options. See what they think about these choices. Keep in mind there are medications that may help as well.
SOURCES:
(1) Got Milk?: http://www.aef.com/on_campus/classroom/case_histories/3000
(2) Weight-training effects on bone mineral density in early postmenopausal women: http://onlinelibrary.wiley.com/doi/10.1002/jbmr.5650070209/abstract
(3) Calcium, Dairy Products, and Bone Health in Children and Young Adults: A Reevaluation of the Evidence: http://pediatrics.aappublications.org/content/115/3/736.short
(4) Nonpharmacological prevention of osteoporotic fractures: http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2684508/
(5) Effect of Calcium and Vitamin D Supplementation on Bone Density in Men and Women 65 Years of Age or Older: http://www.nejm.org/doi/full/10.1056/NEJM199709043371003
Images by: User: Scuba-limp: http://commons.wikimedia.org/wiki/File:Hueftgelenk-gesund.jpg and Stefan Kühn and GeorgeStepanek
