A couple of weeks ago, I went in for my five-year bone density test. At age 83, my bone density tested like that of someone 40 years my junior. That’s no accident.
I’ve headed this blog “Lucky Me” because, as a young girl I learned the importance of caring about my bones while I was young, not wait until it’s too late, as do some people, especially women, who are more susceptible to osteoporosis than men.
Then, the other day, I came across an article on that very point. I am reproducing it below with the admonishment to every young person reading this to pay attention to its premise, and to every mother and grandmother, educate young people accordingly, so that they can be “lucky” too.
“By storing as much calcium and other minerals in your bones at a young age, you will be less likely to have weak and brittle bones when you are older. Many complex systems in the body control the absorption of calcium from the intestine and stimulate mineral storage in the bone. Calcium absorption is improved with Vitamin D and storing calcium in the bone requires the correct ratios of magnesium and other trace minerals such as boron. Phosphorous, found in high amounts in cola drinks, may actually promote the loss of calcium from bone and decrease calcium absorption from the intestine.
“Exercise and weightlifting have also been shown to make bones stronger. Bones are always in a state of balance between building bone and tearing it down. With exercise, stress applied to the bone causes more bone building. Astronauts can have dramatic mineral losses when in space even for a brief time because of the lack of gravity and stress on the bones.
“To help build bones and store calcium early in life, take a balanced calcium and mineral supplement for peak absorption. A simple calcium-supplement containing antacid or a glass of milk daily just won’t do. Both men and women should take at least 1,000 mg of calcium daily. Breastfeeding women should take at least 1,500 mg.
“Our bones naturally lose minerals as we age”
After about 35 years of age, mineral losses begin in both men and women. Many different supplements have been shown to be essential in maintaining healthy mineral deposits in the bones. Here’s what you can do to keep your bones healthy:
“Take calcium 1,000-1,500 mg plus vitamin D 1,000 IU daily”
These supplements should be at the top of everyone’s plan. Studies have shown that these two alone will slow mineral losses. If you know you have weakened bones, take 1,500 mg of calcium daily.
“Use magnesium and minerals to aid calcium absorption”
Boron, manganese, copper and other trace minerals are critical for absorption and storage of calcium in bones. Take a supplement that has calcium and magnesium in approximately a 2:1 ratio. Take about 1-3 mg boron along with other trace minerals daily.
( My AGE ENHANCER supplements contain the recommended ratios mentioned above, https://www.oleda.com/Age-Enhancer-Concentrated-Vitamin-Antioxidant-p/1145-ns-ae-90-vl.htm )
“Consider ipriflavone isoflavone”
Ipriflavone is a synthetic isoflavone. An abundance of positive scientific studies show its powerful bone-supporting abilities. Studies from all over the world have shown that 600 mg daily helps reduce the rate of bone loss. It is chemically similar to estrogen, but it does not increase the risk of breast cancer the way estrogen does. Ipriflavone may be the most obvious alternative for women who do not wish to take estrogen replacement therapy. Ipriflavone should be taken in addition to your regular calcium formula.
“Consider soy products”
They have also been shown to help reduce bone loss. The natural isoflavones found in soy have an estrogen-like effect in the body, which helps maintain bone density.
“Exercise daily including weight bearing exercises”
Exercise will strengthen bones even into the golden years. You will also strengthen your heart and improve your mood, digestion, elimination, strength and stamina.
“Stop drinking soda”
Cola drinks are high in phosphorous, which can result in weaker bones.
“Avoid tobacco, alcohol and caffeine”
All three have been shown to promote calcium losses from the bone and body.
“If you follow these simple guidelines, you’ll reap the benefits of strong, dense bones well into old age.”
Here’s to ageless bones!
PS: Here’s a link you may find interesting.