Osteoporosis
As we age our bodies break down. It’s inevitable, and we cannot prevent it. However, we can effect the rate at which it occurs.
Osteoporosis occurs when the cells that break down down bone (osteoclasts) work harder than the cells that build bone (osteoblasts). When this occurs, bone density decreases and the amount of flexible collagen in bone tissue decreases. The end result is thin, brittle bones. Not very appealing. Fortunately, ample research has been done to investigate what speeds osteoclastic cell activity, and what slows it down. Additional research has also been done on what types of situations build bone faster.
Poor lifestyle choices can accelerate the process of osteoporosis. Known factors include:
- Smoking
- an acidic diet (see our Nutrition Counseling)
- sedentary living
- excess alcohol intake
Choices known to prevent osteoporosis include:
- regular exercise (especially weight training)
- vegetable and fruit intake (promoting an alkaline diet)
- adequate vitamin D status
- Adequate magnesium levels (400-1000 mg/day)
If you were reading the above bullet points and thought these activities are good for the prevention of just about any disease process we know of, you are right!
It’s also important to remember that antacids (both prescription and over the counter) and soda will leach minerals from your bones as well.
Until next time, get your exercise and eat those fruits and veggies- your health depends on it.