Dem Bones! How to Maintain Bone Density

There has been a lot of talk around the house lately about osteoporosis - what it is, what causes it, how it affects us, and what we can do to help our body out. So here are some fast facts about osteoporosis:
• In the United States, more than 10 million people suffer from osteoporosis
• Even more suffer from osteopenia, or low bone mass
• A lack of calcium and vitamin D keeps the body from rebuilding bones
• Low testosterone levels [in men] and low estrogen levels [in women] play a key role in bone density loss
• Lack of exercise/physical activity can affect or worsen osteoporosis
• Drug use, overconsumption of alcohol, and prescription medication can make it hard for the body to absorb good nutrients [like calcium and vitamin D]

Our bodies have bone-making cells and bone-eating cells. The bone-makers [osteoblasts] work from the outside-in, using calcium [which is stored in the bones], hyaluronic acid [a major component of connective tissue repair] and protein to help rebuild bones. The bone-eaters [osteoclasts] work from the inside-out to help shape the bones and keep them from becoming too dense. As we get older and our hormone levels drop, the body isn’t able to build bones the way that it’s supposed to – especially if we don’t have the right tools.

Calcium – is what our body uses to build bones. Calcium most often comes in the form calcium carbonate and the body has to go through twelve steps to turn it into calcium bicarbonate [the only form in which the body can use it]. We get calcium from some of the foods we eat; dairy products, meats and green leafy vegetables are good sources of calcium. Homemade chicken stock is made from chicken bone, so the calcium in it is the calcium bicarbonate. It’s one of the easiest ways to give the body the usable calcium [plus it’s super yummy!]

Vitamin D – is essential for the body to absorb calcium. The sun is a great way to stock up on your vitamin D. You can also get it from fish and some meat.

Exercise – Our bone-eaters and bone-makers can adjust based on stress to the body. Regular exercise helps to reinforce bone structure. The less we exercise, the less our bodies think we need strong bones [since there’s less stress being put on them]. Just like they’ve always said, “if you don’t use it, you lose it!” Because our body is so efficient, and doesn’t like to waste energy or resources, it won’t make strong bones if it doesn’t need to. A small fall can turn into a big deal.
So this winter, make yourself some yummy chicken