Healthy Bones, How To Have Balance - Women's circle of health

May 2009 - Vol 4 Issue 5

Healthy Bones Are a Balancing Act
How to stay strong
by Michelle Gibeault Traub, R.D.

Good health often boils down to one thing – balance. Managing calories without starving, being active without getting hurt, and staying busy without going crazy; these are just a few of the great balancing acts that we perform every day. Keeping bones healthy and strong requires that same dedication to managing diet, activity, and emotions. Here’s how to maintain a balancing act that will benefit your bones and your entire body.

The Bone Healthy Diet

You’ve heard it over and over – the healthiest diet is well-balanced. This is certainly true when considering bone health because bones have a very complicated chemistry which requires adding certain elements while subtracting others. Below is a breakdown of the pluses and minuses of the bone health equation.

Add these:
Nutrients – meeting your daily requirements for calcium and vitamin D, magnesium, vitamin K, and omega 3 fatty acids are proven ways to maintain strong bones.

Fruits and vegetables – their ability to neutralize acids in the body helps keep calcium in the bones. In addition, fruits like prunes contain a host of nutrients and antioxidants that assist in bone strength.

Tea – black, green, and oolong varieties of tea contain compounds including fluoride, flavanoids, and phytoestrogens which appear to aid in bone health.

Alcohol – recent research shows that 1-2 drinks of alcohol per day, particularly beer and wine, may increase bone density.

Subtract these:
Caffeine – in addition to keeping you “wired,” caffeine in amounts greater than 330 mg per day can increase the risk of fractures.

Sodium – eating excess sodium (> 2300 mg per day) causes calcium to be excreted from the body.

Soft drinks – the phosphoric acid in colas may cause calcium to be removed from bones. Drinking soda also leaves little room for calcium-containing drinks.

Protein – although a vital component of healthy bones, too much animal protein can lead to an acidic environment in the body which can cause bones to lose calcium.

Alcohol – consuming more than 2 drinks per day has the potential to spell trouble for bones.

Were you paying attention? If so you know that alcohol is on both lists – what gives? Alcohol is one substance that demands an especially delicate balance. A daily drink offers health benefits, but consuming more than 2 drinks of alcohol per day may deplete calcium from the bones. In addition, excess alcohol use can lead to falls.

Exercise for Strong Bones

Balance refers to more than the juggling of positive and negative activities. It also pertains to the ability to stay steady on one’s feet. Exercise can provide healthy balance in both senses of the word. Weight-bearing exercises like walking, jogging, jumping rope and push ups help to keep bones dense. Whereas, exercises that emphasize stability, such as yoga and tai chi, protect bones by increasing your agility therefore making you less prone to falls. In addition regular physical activity of all types helps with weight management while also serving as the ultimate stress-reliever.

Stress Relief for Strength

Managing your emotions is a powerful piece in the overall strength of your body and mind. Stress increases the production of the hormone cortisol which increases the release of calcium from your bones. Prolonged stress can lead to lower bone density and a whole host of additional ailments including depression, heart disease, and high blood pressure. Learning to tune out the stressors of your daily life can offer the ultimate in mind/body balance. Practicing deep breathing, performing yoga postures, listening to calming music, and even just soaking in the tub can calm the body’s stress response.

If you think of life as a see-saw, just remember that for every stressful situation or dietary indiscretion there is a healthy activity or calcium-rich treat that can help offer the balance that your bones and body need.

References

Katherine Tucker, et al. Effects of beer, wine, and liquor intakes on bone mineral density in older men and women. American Journal of Clinical Nutrition. 2009:89:1188-96.

National Osteoporosis Foundation (NOF). Prevention: Who’s at Risk? www.nof.org. retrieved 5/11/09 LINK