How to Build Better Bones
From birth until your early 30s, you can make tons of bone cells. No problem. It’s nice to be young. But after the age of 35, even though you are still very young, at least in my opinion, new bone cells don’t come easily. Susan Weed looks at Wise Woman Ways to keep your bones strong and flexible.
A great book. I loved it and think you will too. It’s for the ladies but would probably give the guys some words to think about but only for the guys who are secure enough within themselves to believe women can run equally with them.
Your bones are going to change right down to the marrow. Did you know as a child you have what is called “growth plates?” These are areas of new bone growth in children and teens. It’s cartilage , a rubbery, flexible material. The nose is made of cartilage. My family inherited enough of this. Put us all in one room and it’s difficult to get enough air to breath.
Start eating dark greens with vinegar and garlic. These things will build strong flexible bones to support your body as you age .When you take your daily walks or most daily, hold your shoulders back and stand straight. Posture well maintained is youthful in appearance.
After 35, new bone cells are few and far between. They just get damn hard to make. Sometimes more bone cells die than you can replace. Is this the beginning of osteoporosis, the disease of low bone mass? By the age of forty, many American women have begun to lose bone mass; by the age of fifty, most are told they must take hormones or drugs to prevent further loss and avoid osteoporosis, hip fracture, and death. Remember always consult with your primary care or a specialist in these matters but and the following is a huge BUT:
Women who exercise regularly and eat calcium-rich foods enter their menopausal years with better bone mass than women who sit a lot and consume calcium-depleting foods (including soy “milk,” tofu, coffee, soda pop, alcohol, white flour products, processed meats, nutritional yeast, and bran). Ya, the good tasting stuff but these foods suck the calcium right out of your bones.. They start to look like a beehive. I loved coffee with 4 teaspoons of sugar! Not now. I went from 6 cups of coffee daily to one or sometimes two cups per day with no, absolutely NO sugar. Now I can actually taste the coffee. But no matter how good your lifestyle choices, bone mass usually decreases during the menopausal years.
For unknown reasons, at least I have not read why, but older bones seem to forget about their friend “calcium” and slow down production of new cells and do not respond to the presence of calcium. This “bone stage” lasts off and on for 5 to 7 years. But the war on calcium does stop.
I did have a bone scan and it did show signs of bone loss. I was so surprised! I eat well, most of the time and walk 5,000 to 10,000 steps most days. I use the treadmill when the weather is cold or wet. I do hate that thing but force myself to use it. I feel like a hamster on a wheel. Just don’t forget the clip. I did once and down I went.
I have a wearable weight loss device on my wrist to keep track of all my hard work. The activity tracker helps keep me motivated and I can walk with friends that live in France or many other areas of the world. And I still came up low on the bone scan. Even running around at work like a monkey just wasn’t enough. I just started my war against age a little late. When I took a look in the mirror and saw a glimpse of my mother peeking back, it was time to shape up. I’m certainly glad I did.
Osteoporosis, , using drugs to counter it, we forget that postmenopausal bone mass is also an indicator of breast cancer risk than broken bone risk. Hormones which maintain bone mass also adversely affect breast cancer risk. Women who take estrogen replacement (often given to prevent osteoporosis), even for as little as five years, increase their risk of breast cancer by twenty percent; if they take hormone replacement, the risk increases by forty percent. Can we win here?
Remember, bone-pause does stop, and the bones do rebuild themselves, especially when supported by nourishing herbs, better than supplements. The minerals in green plants seem to be ideal for keeping bones healthy. Dr. Campbell, Professor of Nutritional Biochemistry at Cornell University did research in China.
China is where the lowest known fracture rates for midlife and older women were found. He says, “The closer people get to a diet based on plant foods and leafy vegetables, the lower the rates of many diseases, including osteoporosis.” Women who consume lots of calcium-rich plants and exercise moderately build strong flexible bones. Women who rely on hormones build bones that are massive, but rigid.
The rigid bone does not bend, but breaks.
Hormone or estrogen replacement, taken as menopause begins and continued for the rest of your life, is said to reduce post-menopausal fracture rates by 40-60 percent. But walking daily or even 3 to 5 times a week, not running , just walking and eating a diet high in calcium-rich greens (at least 1500 mg daily) reduce post-menopausal fractures by 50 percent. The first is expensive and dangerous. The second, inexpensive and health promoting. It’s easy to see why more than eighty percent of American women just “say no” to hormones. But some women do take the medication and hormones because they are not willing or able to put in the motion or change their diet.. It’s never too late to build better bones, and it is never too soon.
Don’t wait until you are walking in the mall and catch a reflection from one of the windows of an old lady and realize it’s you. Your best way to have a fracture-free, strong-boned older age is to build better bones before menopause. The more exercise and calcium-rich greens you get when you are younger , the less you’ll have to worry about as you age.
“A woman loses half of all the spongy bone (spine, wrist) she’ll ever lose by the age of 50, maybe that’s why you are not quit as tall, but very little of the dense (hip, hand, forearm) bone. Bone health, bone strength , tough skeleton are so important that attention to bone formation at every stage of life is vital. Get your grand kids off that cell phone. They are a competitive bunch these children who have lived through our first worldwide pandemic. It’s this competitiveness and a wearable weight loss tracker that would interest them. When I was 10, I would love to have competed against my friends or even better, against kids all over the world. But don’t tell them it’s for their own good and to help them be stronger as they age. They will just yup you because it will be centuries before they are old! Remember those days?