Make no bones about it, stay strong with Truestar
Although we all need to be concerned about the health of our bones, as we pass the age of 65, we need to be even more diligent in ensuring that our bones stay strong and healthy.
Of primary concern is the risk of osteoporosis. Osteoporosis occurs when the bones become frail and brittle, leaving them at a greater risk of fracture.
Our bodies naturally go through the process of constantly breaking down and creating new bones. Before the age of 35, the rate of new bone formation is greater than the rate of bone breakdown. After the age of 35, the rate of bone breakdown is greater than the rate of new bone being formed.
You are at an even greater risk of weak bones and osteoporosis if you fall under any of the following categories:
• Female (especially post-menopausal)
• Being older in age
• Individuals of Asian or Caucasian race are at a much higher risk, followed by individuals of Hispanic and African American descent
• Small or thin bone structure/body weight
• Family history of broken or brittle bones/osteoporosis
• Early menopause (before the age of 45), or brought on by surgery
• Lifestyle: smoking, excessive alcohol consumption, inadequate calcium consumption, lack of exercise
• Excessive consumption of soft drinks and caffeinated beverages
• Taking various medications
Osteoporosis can increase the risk of fractures, which occur most commonly in the hip, spine or wrist. Falling is the main risk factor of broken bones. In fact, 11 million North Americans over the age of 65 experience falls in one year. Hip fractures are of most concern, as they require hospitalization and surgery, and can have debilitating and life-threatening consequences.
It is important to understand that our bones are living tissues that need support in order to be in optimal health. Since they are constantly changing, the health of our bones can be greatly affected by lifestyle.
So, how can we keep our bones strong?
We all know the value of exercise for keeping our bodies strong and for optimizing our health. But, exercise is a key factor in maintaining strong bones. At least 30 minutes of exercise is recommended each day to prevent bone loss. Strength training must be included in that routine, as strong muscles equal strong bones. Log on to Truestar.com and complete an “Exercise” profile, a detailed exercise program that you can do from the comfort of your home.
2. Protein Intake
Today’s society is extremely protein deficient and protein happens to be one of the most important macronutrients when it comes to the health of our bones. Many studies are now showing that in elderly populations, individuals who consume adequate amounts of protein in their diet have a higher bone mass density (BMD), in the hips and bones, than those who do not. The daily recommended protein intake ranges from 54 to 71 g daily. Individuals who consume daily vitamin D in conjunction with adequate protein intake, appear to have even stronger bones and a higher BMD.
3. Calcium Supplementation
Calcium is essential to building new bone, and most people just aren’t getting enough. We also need other key nutrients to help get the calcium into our bones, such as vitamin D and magnesium. We should be consuming, on average, 1,200 mg of calcium per day (See Table 1 below), in the most absorbable form. We also need to divide our doses to no more than 500 mg at a time; otherwise we don’t absorb all of the calcium that we need.
Truestar Solution: TrueCal-Mag, a high-quality supplement, with the most absorbable forms of calcium, vitamin D and magnesium.
Source: Food and Nutrition Board, Institute of Medicine, National Academy of Sciences, 2010