image via @Charlotte_lapalus
Here’s how to seriously strengthen bones daily for your best body yet. (Spoiler alert: it includes jumping).
Decreased bone mass sounds scary, but it’s very common – a combination of age-related changes, inactivity and nutritional gaps can all contribute to a decline of bone mass which, according to experts, occurs at a rate of 1% loss per year after age 40.
During your mid 20s, bones can start to accumulate a supply of calcium, but once you hit your 40s, the calcium supplies start to run lower and if you don’t get enough calcium from your diet, your body will start to take it from your bones.
When bones become more fragile by decreasing in mass, they are more susceptible to fracture and break, even after minor falls or less obvious stresses.
But although some decline in bone mass is inevitable, there is plenty that we can do to ensure that our bones remain strong and healthy – and it starts with how we nourish and move our bodies.
Fending off decreased bone mass starts on the inside, so be sure to plug any nutritional gaps and nourish yourself from the inside out with plenty of fresh fruits, vegetables, proteins and grains.
Try this ultimate SUPER ELIXIR Greens Smoothie packed with premium whole food ingredients to nourish all 11 of your body’s systems at a cellular level. Add one vial of the Bone Strength + Joint Health Super Booster, specifically formulated with Calcium and Vitamin D to support bone and joint health and maintain muscle function.
SUPER STRENGTH SMOOTHIE
- 2 teaspoons SUPER ELIXIR Greens
- Bone Strength + Joint Health Super Booster
- Handful of greens (we love kale and baby spinach)
- Half lemon, squeezed
- 1/3 avocado (for creaminess)
- 500ml filtered water
Put ingredients in a blender, blitz and sip.
This therapeutic formula includes active ingredients to support skeletal, joint and cartilage health.
SHOP SUPER BOOSTER
Along with ensuring we’re nourishing our bodies at a cellular level, staying physically active can go a long way to protecting our bone health as well as improving it.
Bone’s natural cycle of growth means that it is constantly turning over and bone cells (known as osteoclasts and osteoblasts) which absorb tissue during growth phases will dig tunnels through bone. These tunnels will then be re-filled with new bone to provide strength and healing.
This tunnelling method of bone repair occurs because as our bones are constantly in use, no bone can be fully replaced or repaired all at once.
“If you have a micro-crack in your bones, osteoblasts can come and dig out the old bone and lay down fresh, new bone,” says Michael Econs, professor at the Indiana University School of Medicine and member of the American Society for Bone and Mineral Research.
Countless studies have shown that strength training can play a big role in slowing the speed of bone mass decrease – and several studies even show that it can help build bone.
Here’s why, according to Harvard Medical School, who are behind several studies into the impact of strength training on slowing the rate of bone loss:
“Activities that put stress on bones, such as strength training and weight-bearing aerobic exercises, can trigger bone-forming cells to take action, resulting in stronger, denser bones.”
So why does exercise have such a positive impact on bone health?
It may be less to do with the bone itself, and more to do with strengthening the tissue around the bone – thus protecting the bone and joints from strain or over-exertion.
Experts advise that the best exercises for strengthening muscles around bones and joints – particularly the bones and joints in the spine, hip, pelvis and legs, which are the most weight bearing of your skeletal system – are weight-bearing exercises and resistance exercises.
Weight-bearing exercises such as walking, jogging and dancing make your body work against gravity, resulting in the muscles being forced to adapt by getting stronger. As your muscles get stronger, the force and impact placed on your joints gets gradually less, with your muscles taking over more of the work of supporting your activity.
But when it comes to the best exercise for increasing bone mass density (BMD), one surprising workout trumps them all – jumping.
According to research from Brigham Young University, jumping 10-20 times per day with 30 second breaks in between jumps can significantly increase bone mass density in the hips (a common area to first lose bone density). Those who jumped 20 times twice a day for 16 weeks experienced an impressive 75% increase in their bone mass density.
A recent study from the University of Missouri shows that even those who are suffering from a decreased bone mass, typically those in their 40s and 50s, can “significantly” increase their bone mass by adopting an exercise program of 60-120 minutes of resistance and weight-bearing activity per week.
The key takeaway? It’s never too early, or too late, to take steps to look after your bones and joints.
Experts say that those in their 20s and 30s who get ample physical activity and nourish themselves with fresh, whole foods can set themselves up in good stead by achieving a greater bone mass peak than those with a less active or less nourished lifestyle.
YOUR CHECKLIST FOR STRONG, HEALTHY BONES AND JOINTS:
Eat a diet rich in fresh, whole foods including plenty of fruits, vegetables, proteins and grains
Make sure to fill any general nutritional gaps. A SUPER ELIXIR Greens smoothie each morning, containing premium whole food ingredients to support all 11 systems of your body, can set you up well for health, energy and vitality.
Ensure you’re getting plenty of bone-specific nutrients, including Calcium and Vitamin D. The Bone Strength + Joint Health Super Booster contains both Calcium and Vitamin D to support total bone and joint health. Simply take one vial each day for seven days.
Stay physically fit and active at every stage of life. For bone and joint health, be sure to incorporate weight-bearing and resistance exercises to force the muscles around your joints to support more of your body weight and thus, protect the bones.