13 (NON-DIET) LIFESTYLE FACTORS THAT AFFECT BONE HEALTH (BONE HEALTH SERIES, PART 2)

In Part one we tend to mentioned seven key nutrients that shield your bones. nowadays we'll discuss non-dietary factors that impact bone health and empower you with steps to require nowadays for stronger, healthier bones!

13 (NON-DIET) life-style FACTORS THAT have an effect on BONE HEALTH

1. GENDER

As women, we tend to square measure told that simply being feminine puts U.S.A. in danger for pathology and poorer bone health than our male counterparts! concerning eightieth of all diagnosed pathology patients square measure feminine.  But men, you continue to have to be compelled to bear in mind of bone health! (10)

2. AGE

Our bones perpetually modification throughout our life.  In our adolescence, bones still grow and develop and, by our early 20s, we tend to reach our peak bone mass.  As we age, it’s natural for our bones and also the joints in between them to expertise losses. however consumption a bone healthy diet and optimizing the non-diet factors during this post will facilitate minimize bone loss and scale back risk for osteopenia and pathology.  (1) 

3. PHYSICAL ACTIVITY

We square measure all aware that regular physical activity will do wonders for health and illness interference. however did you recognize that physical activity is additionally one amongst the simplest ways that to preserve bone mass? once there's force placed on the bone,  the body responds by building a lot of bone!

While strength coaching is vital for  increasing and conserving bone mass, low impact activities like walking are useful since they place weight on the bone and promote balance and build muscle, each of that scale back the chance of falls and bone injuries. (Psst – here square measure twenty five nice fifteen minute workouts for FREE!)

HOW MUCH EXERCISE is just too MUCH?

Moderate exercise is nice for the bones, however studies show that in overtraining, particularly together with poor nutrient intake, will cause bone loss. If you relish running, Cross Fit, or High Intensity Interval coaching (HIIT) kind workouts, bear in mind that a lot of isn’t perpetually higher. quite many of those workouts per week will place an excessive amount of stress on your body, raising Cortef levels and golf shot bone health in danger (not to say, raising your risk for HPA-axis pathology or “adrenal fatigue”). 

For example, studies show that running 12-19 miles/week has positive impact on bone health, however people who run fifty six miles per week or a lot of have even lower bone density than those who don’t exercise at all! (1,4)

Ladies, if it takes longer than associate degree hour to recover your energy post-workout, if your cycle becomes light-weight or nonexistent, or if you start growing hair within the wrong places (chin, upper lip, chest, or abdomen), you’re most likely doing a lot of hurt than smart and it’s time to chop back. 

4. WEIGHT

Did you recognize that being even slightly weedy will raise your risk for fracture or bone loss? It’s true. Studies additionally show fast and extreme weight loss (10% of body weight) in older girls will place girls in danger of hip fracture. analysis shows that maintaining a healthy weight or being slightly overweight square measure the simplest conditions for stronger bones.

5. ESTROGEN, progestin, AND organic process

Estrogen and progestin serve several roles within the body, as well as promotion of bone growth (especially throughout puberty) and interference of bone loss (especially in our thirties and beyond).  Studies have shown {that girls|that ladies|that girls} with healthy internal secretion levels and United Nations agency discharge frequently have higher bone densities than women with secretion imbalances and occasional organic process.

Unfortunately, the sharp decline in sex hormone and progestin ,during climacteric accelerates bone loss. girls United Nations agency overtrain or eat too few calories could expertise a deficiency in sex hormone at associate degree earlier age (very light-weight or nonexistent periods square measure one sign of this), that causes lower bone mass later in life. (1, 11)

Learn a lot of concerning following your monthly internal secretion patterns and organic process here!

6. POOR GUT HEALTH

You really can’t be healthy if your gut isn’t healthy, and here’s another example. If you have got poor gut health, like low abdomen acid (or take acid blockers), gut infections like H.pylori, overgrowths like SIBO, or have harm to the gut lining from protein sensitivity, upset, Inflammatory internal organ illness, or alternative conditions, you will not absorb Ca, vitamin D, magnesium, and alternative key nutrients for bone health.

7. ETHNICITY

Studies indicate that white girls have the best hip fracture rates, followed by Hispanics, Asians, and African Americans. several factors may influence these rates like bone mineral density, genetics, etc., therefore all ethnicities ought to cross-check alternative risk factors impacting bone health. (1)

8. endocrine operate

The endocrine glands square measure four little glands – every the scale of a grain of rice! – within the neck. Despite the name, they’re fully unrelated to the endocrine gland. Instead, endocrine glands facilitate regulate Ca and vitamin D and, consequently, bone density.

Hyperparathyroidism (high endocrine activity) results in high Ca and low vitamin D levels within the blood, moreover as excessive bone breakdown. If you have got high Ca and/or low vitamin D, raise that your doctor check your endocrine operate before supplementing with either of those nutrients.

9. MEDICATIONS

A number of medicines compromise bone health – here square measure simply many of them:

Oral and inhaled  Steroids: These square measure illustrious to prevent bone growth in youngsters and may cause dilution of the bone in adults, usually resulting in fracture.” (1)

Birth control pills and alternative internal secretion sterilisation medications: These medications square measure progressively common for each gestation interference moreover as management of PCOS, pathology, and internal secretion sensitive cancers. sadly, they decrease bone mineral density and, in some cases, increase fracture risk (8,12,17) this text insert link confirms shrivelled bone density in biological time girls United Nations agency square measure on some kind of contraception (pills or IUD), although there's a scarcity of proof concerning actual fracture risk. (12)

Antidepressants: psychoactive  medications are related to multiplied fracture risk. (14)

Acid Blockers: Suppressing abdomen acid reduces your body’s ability to interrupt down foods and absorb key nutrients for bone health.

Antiseizure or anticonvulsant drug medications: These square measure related to bone illness and shrivelled bone mineral density. (9)

10. SLEEP

If you would like healthy bones, it's necessary to urge some shuteye! Studies show that people United Nations agency sleep 5-6 hours had lower bone mineral densities than people United Nations agency slept eight hours every night! (7)

11. METHYLATION

Some consultants estimate quite 0.5 the population has associate degree MTHFR genetic mutation. This affects each cell within the body and compromises “methylation”, a method required for nutrient utilization, detoxification, thyroid health, and bone density, among alternative things. (15,16)

If you recognize you have got MTHFR mutation(s), make certain to eat a range of whole foods, as well as various dilleniid dicot family and inexperienced bowery vegetables (mostly cooked). It’s additionally necessary to manage your stress, tend to your gut health, and take a prime quality multivitamin pill like this Daily Foundation multivitamin pill that has alkyl types of vitamin M and B vitamins.

Note from Dena: I’d be happy to assist organize testing for MTHFR sequence mutations and supply you with customized diet, supplements, and and life-style recommendations to support best health and detoxification through my holistic Nutrition employment service.

12. TOBACCO AND ALCOHOL

Smoking puts you in danger for pathology and excessive alcohol consumption is shown to extend bone fractures moreover as compromise Ca absorption within the body. (6)

13. GENETIC FACTORS

If  my mater has pathology, can i buy it too? there's a chance. analysis suggests that having a friend with low bone mineral density or hip fractures, could increase your risk for compromised bone health too. If several females in your family have had pathology, atiny low frame, or issues with their bones, the seven key nutrients printed partially one of this series, moreover because the life-style factors mentioned during this post, square measure particularly necessary for you!