While some "experts" warn the benefits of exercise may be somewhat compromised due to a drop in bone mass, the results of an interesting study of people over 55 tossed those theories out the window.
The study found that patients who showed the greatest increase in fitness from their exercise program also showed improvements in bone mass. So, even if fat protects bone, exercise can help bone too and override the potential negative effects of losing fat.
Benefiting Bone
In the study, researchers monitored the exercise habits of 115 men and women, ages 55-75; participants were asked to:
Follow general governmental guidelines for exercise for six months, or
Participate in a supervised program -- emphasizing aerobics, resistance training and stretching -- three times each week for six months.
The results showed that those who opted for the supervised program demonstrated improvements in: upper and lower body strength, total strength, lean mass, body weight and total and abdominal body fat. Moreover, the supervised program had no effect on the male participants' bone density and only a slight decrease in women's; no exercise at all resulted in lost bone mass around women's hips.
The study suggests an increase in fitness from an exercise program improves bone mass. It's important to remember, however, that research has found healthy fat can actually help bone because it:
Creates a beneficial stress on bone.
Produces estrogen, which contributes to healthier bone.
Is associated with increased levels of the hormone leptin, which can help form new bone cells.
American Journal of Preventive Medicine June 2005, Vol. 28, Issue 5: 453-460
Reuters May 31, 2005
When it comes to maintaining bone health, most patients I see are still far more concerned about their calcium requirements than they are about their exercise requirements, and few are even aware of the important role essential fatty acids play.
What is so important to understand is that there are many factors that contribute to healthy bones and discourage bone loss, and including all of them in your life will result in the most benefit for you.
Tips for Maintaining Strong Bones as You Age
Eat a healthy diet that is based on the types of foods we have adapted to eat. Analysis of fossil records show that humans who lived in Paleolithic times, eating similar foods, did not suffer from osteoporosis.
Get regular sun exposure on your bare skin to optimize your vitamin D levels, but if you can't, consider taking a high-quality cod liver oil supplement.
Make regular exercise a part of your life. Weight-training exercises are particularly helpful for building strong bones.
Increase your consumption of vegetables based on your body's unique metabolic type.
Get the right kind of calcium. The best form of calcium is from milk. However, I would strongly advise to avoid pasteurized milk like the plague. An acceptable alternative for most is raw milk. You can also convert the raw milk to kefir (fermented raw milk) for an excellent source of the more absorbable vitamin K2.
Reduce or eliminate your wheat intake.
See a physician well versed in bioidentical hormone replacement, and get tested to see if you could benefit from the use of DHEA or testosterone.
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