Building Strength and Flexibility

Your musculo-skeletal system consists of bones, muscles and joints. This is the physical infrastructure of your body that allows you to stand upright, maintain your body shape, as well as move and flex. This is one of the hardest hit by the degenerative processes of aging. In our youth, the normal bone loss (breakdown of cells) is counteracted by bone growth (cell replacement) but if left unchecked, as we age, the rate at which we replace bone decreases, resulting in bone loss. However, there are many positive treatments and preventative measures to keep your bones, muscles and joints strong, healthy, fit, and mobile.

Bone is a living active tissue that continuously regenerates itself. It serves as a storehouse for minerals, mainly calcium, which will be tapped to meet your body’s mineral requirements. Bone is broken down through a process called “resorption”, releasing its minerals into the general circulation.  New bone is then formed to replace the reabsorbed bone preventing a net bone loss, through a process called “bone remodelling”.

As we age, bone formation begins to fall behind, causing a gradual bone loss resulting in weaker more brittle bones and bone conditions such as osteoporosis.  The specific reasons for this slowdown of bone remodelling are not completely understood, but there are a myriad of factors involved.

Bone Loss

Bone cells called “osteoblasts”, which rebuild bone, falter with aging, this is compounded for women because declining oestrogen levels after menopause actually increase bone resorption, accelerating the bone loss process. Poor nutrition, smoking, and physical inactivity all contribute to bone loss, along with reduced absorption of dietary calcium that comes with aging.

While a certain amount of bone loss is inevitable over time, the process is not entirely beyond our control. Dietary and lifestyle changes will help to maintain bone health.

Exercise

Physical exercise is a key factor in the prevention of bone loss and osteoporosis, and exercise has been shown to increase bone mass in women with post-menopausal osteoporosis. In these tests it was found that the duration of the exercise was as important as the intensity.  A brisk 45 minute walk four times a week provides the correct level of weight bearing physical activity.

Dietary Health

Constant dieting contributes to bone loss, as it compromises nutritional intake and encourages bones to release more nutrients, which are not replaced. Cut out alcohol, as this negatively affects the balance of calcium in your body. Heavy caffeine consumption has also been linked to a risk of osteoporosis and increased incidence of hip fractures.

Which Supplements Support Bone Health?

Calcium - Calcium is the most important nutrient for bone health. This mineral is necessary for numerous functions including building and maintaining bones and teeth, blood clotting and the regulation of heart beat. Foods rich in calcium include dairy products, fish, watercress, soya, brewers yeast, eggs, nuts, sunflower and sesame seeds, and pulses. Calcium supplementation of 1500mg per day has been shown to be helpful to women if consumed within three years of menopause.

Vitamin D - Vitamin D plays a critical role in bone health. When blood levels of calcium begin to drop, vitamin D is converted into an active enabler which increases calcium absorption into the blood and minimizes calcium loss in the urine.

Vitamin K - Vitamin K, found mainly in green leafy vegetables, plays an important role in calcium regulation and bone formation. One or more servings per day of broccoli, Brussels sprouts, dark green lettuces or kale should provide enough of this nutrient. However, if your diet is lacking we recommend a supplement of 45mcgs per day be used.

Boron – This mineral also improves calcium absorption and reduces the amount of calcium excreted in the urine. It also helps protect magnesium levels (see below) and increases oestrogen levels, having a protective effect on your bones. Natural sources of boron include apples, pears, carrots, grapes, leafy vegetables and nuts. A supplement of 1mg to 3mg per day is recommended.

Magnesium – This mineral is required for the body to use calcium and potassium, and plays a very important role in the formation of bone.  Magnesium is found in most foods in particular dairy products, fish, and meat. A supplement of 350mg to 500mg per day is recommended.

Vitamin A – This nutrient is key for calcium metabolism.  Good sources include fish liver oil, meats and carrots. Take a supplement of 5000iu to 15000iu per day.

Vitamin C - Vitamin C (ascorbic acid) and malic acid are useful supplements to help boost mineral absorption. A supplement of 500mg to 200mg per day is recommended.