Osteoporosis involves a loss of bone mass. Weight-bearing bones and joints such as the ankle, shin, thigh, hip, pelvis, and lumbar vertebras need to be strong to support the loads they support all day long. If their structure is compromised – as in osteoporosis – then any of these bones and joints may weaken and break. For example, a hip fracture is a very real possibility in an older person with osteoporosis.
What does a loss of bone mass mean? Bone is much more than a hard, rigid structure. Bone is a highly dynamic tissue, constantly reshaping and rebuilding to compensate and adapt to ever-changing mechanical stresses and pressures. Many bones have varied and unusual tasks, such as supplying the body with red and white blood cells.
Hard, compact bone – weight-bearing bones mostly consist of compact bone – is built from bone matrix. Bone matrix is a mix of organic components such as collagen and inorganic materials such as calcium and phosphate. Loss of bone mass refers to loss of the components of the bone matrix.
Healthy bones depend on a number of factors, including sufficient dietary calcium and vitamin D and sufficient exercise. Before industrialization, we didn’t have to think about getting enough exercise. There was plenty to go around. Now, for most of us, our work is sedentary and we have to intentionally make room for exercise in our busy schedules.
But without exercise – real physical work – bones will begin to lose mass. The body always operates in the presence of limited resources, and it will take what is not being used in one place and put it to use in another. So if bones are not being stressed by physical work (exercise), the body will strip away some of that bone and use it elsewhere. In other words, use it or lose it.
So, regular exercise is essential for healthy bones. Vitamin D and calcium are two additional critical elements. Vitamin D is needed to help absorb calcium from the gastrointestinal tract and also to help bone tissue make use of the available calcium. If sufficient quantities of these nutrients are not available, bone quality will deteriorate.
For most of us, vitamin D and calcium supplements are necessary. Dietary calcium recommendations are approximately 1200 mg per day. Vitamin D – in its most active form as vitamin D3 – is available as a dietary supplement. Federal guidelines recommend 400 IU per day, but recent research suggests 400 to 600 IU for persons over age 50, and at least 600 IU for those over age 65.
Strontium is a very useful supplement to assist in supporting bone health. Strontium and calcium are similar chemically, and strontium boosts bone uptake of calcium. The result is stronger and thicker bones.
Strontium should be taken in the morning. Calcium and vitamin D should be taken together in the evening, at meal time. Both nutrients are best absorbed in the presence of food.
But again, exercise is the key. If you’re not exercising, there’s no need for your body to maintain high levels of bone density. The calcium and vitamin D you’re taking as supplements will not be used effectively, and you’ll excrete or metabolize what you don’t need. With exercise, your body uses calcium and vitamin D efficiently, keeping bones strong. Your dietary supplements are doing what they’re supposed to do.
So every component is necessary to keep your bones healthy and strong and minimize bone density loss –
- Exercise
- Vitamin D supplements
- Calcium supplements
- Strontium supplements
When is the right time to begin exercising and taking nutritional supplements? Now. If you’re 30 years old, begin now. If you’re 60 years old, begin now. Of course, if you haven’t exercised regularly in a long time, discuss your plans with your family physician. She’ll be able to help you develop a program and plan that will work for you and meet your specific needs.
{ 0 comments… add one now }