The health of your bones is dependant on several factors and is something that you should certainly prioritise. Your body weight can affect the health of your bones, and this is something we are going to take a look at today!
Bones are often just thought of as the skeleton, but they also have additional roles within the body, such as protecting the organs, storing calcium, and providing an anchor for the muscles. For these reasons it is incredibly important that we take good care of them!
Childhood is a pivotal time for developing the health of the bones, but this is also something that should be given attention to in adulthood. The bones are always changing as old bone is broken down and new bone created. As you age the rate at which your body makes new bone begins to slow down.
The age of 30 is when the majority of people will reach their peak bone mass levels. This means that after this age, the rate of bone loss will gradually become greater than the rate at which new bone is made. The better your bone mass is when you reach this point, the less likely you are to develop osteoporosis later in life!
It is completely natural and to be expected that the health of your bones will diminish as you age, and by paying attention to certain factors, such as your weight, you can help to alleviate the dangers of this.
Weight Loss and Bone Health
It is thought that losing a large amount of weight in a short period of time can be damaging to the bones, and is something that should be avoided. Losing weight at a healthier and more gradual place will not only be better for your bones, but also your whole body in general.
Your body size can also contibute to how helthy your bones are, especially as you age. This is because those who are very slight may have less bone mass to begin with. This means that there is less to lose.
Anorexia and Bulimia
Those who have anorexia or bulimia are more likely to experience bone loss than those who do not. Individuals with either of these conditions have an irrational fear of gaining weight, and therefore generally seriously restrict the calories that they consume. This can quickly lead to nutritional and hormonal problems that will have an impact on bone density.
For women who have an extremely low bodyweight due to anorexia or bulimia, they may find that the body stops producing estrogen. This will contribute significantly to the decrease of bone density.
Body Weight and Osteoporosis
Experts have said that those who weigh less than 127 pounds, or those with a body mass index below 21, are at a heightened risk for developing osteoporosis.
There are additional risks for those who lose weight as they begin the menopause. This remains true for the first few years of menopause, and this weight loss can lead to additional bone loss. Advice on this is generally that low calorie diets should be avoided during this stage of life, and also that diets that eliminate entire food groups should be avoided too.
If you are someone who is currently experiencing the menopause, then it is a good idea to up your calcium and vitamin D intake to further support the health of your bones. It is also a good idea to make bone-strengthening workouts are part of your regular routine.
Bone-strengthening workouts can take many different forms, and don't necessarily have to take place in a conventional gym. This is something you can easily do within your own home or even outside in the park. Weight-bearing exercises, such as jogging are a good choice for helping to prevent bone less and maintaining existing bone density.
Yoga is a particularly good choice for helping to both prevent and manage the side effects of osteoporosis - click here to learn why!
Levels of physical activity are very clearly linked to the onset of osteoporosis, with those who exercise more being at a lessened risk of this condition.
The Importance of Calcium
If your diet is low in calcium then you may be putting yourself at an increased risk of early bone loss. This also means you have a hugher risk of experiencing fractures and other associated bone problems.
If you have undergone a gastrectomy or weight loss surgery, or if you suffer from Crohn's disease or celiac disease, then it is likely that your ability to absorb calcium is decreased.
Some of the healthiest sources of calcium are almonds, broccoli, kale, and tofu. You may also choose to take supplements if you feel as though you aren't able to meet your calcium quota through your diet.
A Word About Medication
There are some medications that are thought to impact the health of your bones when taken over an extended period of time.
These medications include, but are not limited to:
Speak to a Professional
If you are concerned about the health of your bones then speaking to a professional can help to put your mind at ease.