Balanced Nutrition & Exercise for Your Bones
No need to worry about bone health until you're a senior? Think again. Taking care of your bones should start in childhood and carry on through adulthood and old age. Osteoporosis has become a major public health concern, and it is now estimated that 1 in 3 women over 50 yrs have low bone density and/or osteoporosis.
Resistance training is also a very effective modality to help increase or maintain bone density, due to the stress placed upon the bone as the muscles shorten during contraction. The contraction causes a slight "bending" of the bone where the muscle is attached, and stimulates increases in bone density. The exact mechanism is unclear, but may involve an electrical current produced by the stress that activates osteoblasts (bone forming cells) to increase mineralization.
To maximize the bone building effects, resistance and weight-bearing exercises should be supported by adequate calcium & vitamin D intake, necessary for bone formation. If your diet does not include dairy products, or you consume less than 3 servings of milk, cheese or yogurt daily, you should include calcium-fortified products such as soy-milk or fortified orange juice. A supplement is usually necessary for individuals whose dairy intake is low or none.
Interested in more? Get your nutritional competitive edge -book an appointment! Nanci S. Guest BSc, MSc (c), Sport Nutritionist - reach her at www.powerplayweb.com
Her specialization is sports nutrition, catering to a variety of athletes of all levels. Some of her elite athletic clientele include members of the Vancouver Canucks, the Vancouver Giants & the BC Lions, the Canadian National Freestyle Ski Team, Iron Man participants, athletic teams from BC high schools and universities, and a variety of other provincial and national team members.