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Sunday, June 18, 2023

proper nutrition and engaging in regular exercise

Nutrition for Healthier Bones

Prevention is key when it comes to osteoporosis, and the food you eat can go a long way toward building and maintaining strong, healthy bones. Important nutrients for bone health include:

1.Vitamin D — Vitamin D plays a regulatory role in the absorption of calcium and phosphorous, which are important for healthy bones.27

2.Vitamins K1 and K2 — Vitamin K1, phylloquinone, is found in plants and green vegetables. Aside from playing a crucial role in blood clotting, it's also important for bone health. Osteocalcin is a protein produced by your osteoblasts and is utilized within the bone as an integral part of the bone-forming process.

However, osteocalcin must be "carboxylated" before it can be effective. Vitamin K1 functions as a cofactor for the enzyme that catalyzes the carboxylation of osteocalcin.28

Vitamin K2, menaquinone, which is synthesized by intestinal bacteria, works synergistically with calcium, magnesium and vitamin D to build strong, healthy bone. Vitamin K2 directs calcium to your bones and prevents it from being deposited in your soft tissues, organs and joint spaces. Vitamin K2 also activates the protein hormone osteocalcin, produced by osteoblasts, which is needed to bind calcium into the matrix of your bone.

The pooled evidence of seven Japanese trials assessing vitamin K2’s (menaquinone-4) ability to prevent fracture rates found “hip fractures reduced by 6%, vertebral fractures reduced by 13%, and all nonvertebral fractures by 9%.”29

3.Calcium — Calcium works synergistically with vitamin K2, magnesium and vitamin D, and needs all three of those to function properly. Vitamin D aids calcium absorption, while vitamin K2 makes sure the calcium ends up in the right place — your bones and not your arteries.

4.Magnesium — Magnesium works synergistically with calcium, vitamin K2 and vitamin D, and aids calcium absorption.

5.Collagen — Collagen has been shown to strengthen bones30 and improve osteoporosis.31

Sleep Disturbances Affect Bone Health

Sleep disturbances influence bone turnover and muscle strength,32 which is why getting proper sleep is so important for bone health. Both short and long sleep duration have been indicated as risk factors for osteoporosis, for instance, and a study of older adults revealed that long sleep (eight hours or more a night) was the best predictor of osteoporosis risk.33

In fact, when 10 men had their sleep restricted and their circadian rhythm disrupted for three weeks, it led to an “uncoupling of bone turnover wherein bone formation is decreased but bone resorption is unchanged.”34 Lack of sleep is also problematic for bones.

A study published in the Journal of Bone and Mineral Research35 looked at postmenopausal women and found intriguing correlations between sleep duration and bone density. Women who reported sleeping only five hours or less per night had, on average, 0.012 to 0.018 g/cm2 lower bone mineral density than those who slept seven hours or more.

Bone density was checked in four sites: whole body, hip, femoral neck and spine. Short sleepers had lower bone density in all of these areas and were at increased risk for osteoporosis of the hip and spine.

Physical Activity — Including BFR — May Help


Along with nutrition and proper sleep, regular physical activity is essential for bone health. Blood flow restriction (BFR) training is an ideal form of exercise that’s effective yet safe enough that even the elderly and the frail can participate.

It involves performing strength training exercises while restricting venous blood flow return to your heart (but not arterial flow) to the extremity being worked. This is done by wrapping your arms or legs with a cuff that mildly restricts blood flow.

By forcing blood to remain inside your extremity while it is exercising with light weights, you stimulate metabolic changes resulting in greater strength with virtually no risk of injury. While more research is needed on how BFR affects bone health, a systematic review found four studies showed BFR training increases the expression of bone formation markers and decreases bone resorption markers.36

Another study published in Medical Hypotheses suggested, “We hypothesize that the main mechanism behind the proposed favorable bone responses [of BFR] observed thus far is through increased intramedullary pressure and interstitial fluid flow within the bone caused by venous occlusion.”37

By providing your body with the fuel it needs via proper nutrition and engaging in regular exercise and daily movement, you can keep your bones strong and avoid osteoporosis, without the need for drug treatments.



- Sources and References
 
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