Your bone density predicts how long you will live

This is a shocking but true fact that has been shown in multiple studies. And you better start building bone density, because everyone starts losing it around age 50. Amazingly, low bone density doesn’t just shorten your life by increasing your risk of major fractures. It increases the risk of cancer, stroke, heart attack, and other illnesses. Since so many things go into building up and breaking down bone, looking at bone density is like taking a snapshot that shows your metabolic health over the past 10 or more years!

Why start now?

Would a person only start to think about how much is in their 401K when they are getting ready to retire? No! The only way to have adequate funds at retirement is to start saving now. Well, bone mineral density is like a savings account for future health. The goal is to put a lot in now and then spend it slowly enough that it lasts as long as possible. No matter what your age is, you can build and/or maintain better bone density by taking very specific, evidence based action.

I get exercise. Does that help?

The right kind of exercise has the biggest impact on bone health. The research in this area is clear. Low impact exercises like walking, swimming, and cycling are great for your heart health, metabolism, and mood, but they provide very little benefit to skeletal health.

What helps the most?

The two most beneficial forms of exercise for bone density are high impact exercise - such as jumping rope, running, and box jumps - and strength training. When I formulate a training program for my patients, I always take into consideration that the bone density effects are body location and load dependent. That means your wrist bones don’t get stronger because you did some leg press exercises, but your leg bones do. Sadly, it also means that doing a lot of reps with low weights doesn’t help, but doing a low number of reps with heavy weights does.

So, if you want to reduce the risk of hip fractures, you need to lift heavy weights with your legs, perform jumps, or run. If you want to reduce the risk of vertebral fractures, you need the load to be on the shoulders to load the spine and legs. If you want to improve your bone health in your arms, you need to lift heavy weights with your arms. The best way to hit all the areas is to do compound movement exercises, like deadlifts. Think you are too old for that kind of lifting? Think again.

What about calcium intake?

Yes! Premenopausal women and men of all ages should consume at least 1000 mg of calcium each day. Postmenopausal women should consume 1200 mg of calcium a day.

The primary sources of calcium in the diet include milk and other dairy products, such as hard cheese, cottage cheese, or yogurt, as well as green vegetables, such as kale, soybeans, spinach, and broccoli. Some cereals, soy products, and fruit juices are fortified with calcium. You can also take an inexpensive calcium supplement to augment your intake if you are not getting enough in your diet. All common formulations are well absorbed.

Does vitamin D help?

Yes! Vitamin D in younger people helps build bone density. Vitamin D also decreases bone loss and lowers the risk of fracture in older adults. Along with calcium, vitamin D can help prevent and treat low bone density.

I always check my patients’ genetics for how they absorb and process vitamin D. I also check their vitamin D blood levels before I recommend the exact dosing for them to maximize bone health. When it comes to other people for whom I don’t have their genetic and lab results, my general recommendation is that men over 70 years of age and postmenopausal women consume at least 800 international units of vitamin D per day. The optimal intake has not been clearly established in younger people, but I suggest 600 international units of vitamin D daily.

Milk is a good dietary source of vitamin D, with 100 international units per cup. Salmon has 800 to 1000 international units of vitamin D per serving. Vitamin D is also made in the skin after exposure to sunlight, but this process is decreased at more northern latitudes, especially during winter and when you wear sunscreen. If you take a vitamin D supplement, I recommend a product with vitamin D3 and vitamin K2. This combination has been shown to have the biggest positive effect on bone mineral density.

Need help?

If you want to know the status of your bone mineralization, your vitamin D level, or your genetic risks, I am happy to help. If you have had a DEXA scan and need help understanding what the results mean or how how to move forward, contact me and I can provide expert guidance.