The Anti-Aging Power Duo: Strong Bones and Skeletal Muscle (Part I)

Skeletal muscle and bone strength determine your quality of life, mobility, and independence as you get older.

When we think about healthy aging, we often focus on the heart and the brain. While these are certainly a vital component to aging well, there are two other foundational players that determine your quality of life, mobility, and independence as you get older: skeletal muscle and bone strength.

Strong bones and muscles aren't just for supporting your body or looking fit; they are dynamic, essential tissues and organs that you need to actively maintain to ensure your later years are vibrant, and free of debilitation and disease.

(We will discuss skeletal muscle in Part II)

Bone Strength: Building Your Resilient Framework

Bones are living tissue, constantly being broken down and rebuilt in a process called remodeling. Think of your skeleton as the scaffolding for your entire life. Unfortunately, after our early 30s, this remodeling process can begin to slow, with breakdown often outpacing rebuilding.

The Risks of Neglect

1. Osteoporosis

This is the critical weakening of bones, making them brittle and highly susceptible to fractures from simple falls or bumps. A major fracture in later life can drastically reduce mobility and independence.

Osteoporosis is often considered a "silent" disease because it usually doesn't cause noticeable symptoms until a fracture occurs. Fractures related to osteoporosis most commonly occur in the spine, hip, wrist, and other weight-bearing bones. These fractures can lead to chronic pain, reduced mobility, and a decreased overall quality of life.

In fact, hip fracture is the most serious consequence of falling in older people. Studies show that the risk of mortality in hip fracture patients is 3-fold higher than that in the general population, including every major cause of death.

The most common cause of osteoporosis in aging men and women is decreasing sex hormones. Postmenopausal women are susceptible to osteopenia and osteoporosis due to a decline in estrogen levels, which plays a protective role in maintaining bone density. Similarly, the gradual decline in testosterone that occurs in aging men, termed andropause, can lead to an imbalance in bone remodeling and a higher risk of osteoporosis.

Additionally, certain medications, diseases, genetics, various lifestyle factors and nutrient deficiencies can contribute to developing osteoporosis.

2. Loss of Height and Posture

Weakened spinal bones can lead to compression fractures, causing the stooped posture often associated with advanced age. This not only leads to reduced independence and mobility, but can cause shortness of breath and debilitating chronic pain.

3. Frailty

Healthy bone density is crucial for supporting the mechanical demands of everyday life, making your entire body more resilient. Along with muscle strength, you need strong bones in order to do the activities of daily living.

How to Fortify Your Bones

• Consume Key Nutrients:

  
  

  • Calcium - (1,200 mg daily). The building block of bone. Found in dairy products, bone-in sardines and salmon, kale, broccoli, and Chinese cabbage.

  • Vitamin D - (800 IU daily). The helper that allows your body to absorb calcium. Few foods naturally contain vitamin D. Those that do include fatty fish, beef liver, egg yolks, and mushrooms. Ensure adequate sunlight exposure each day for vitamin D synthesis in the body. Taking a 15-20 minute walk after lunch is a great routine (and helps balance your blood sugar!).

  • Magnesium - (300-500 mg daily). Magnesium is important for bone mineralization and is a common nutrient deficiency in the U.S. Higher bone mineral density is associated with higher dietary intakes of magnesium.

  • Vitamin K - (120 mcg for men and 90 mcg for women). Needed to make osteocalcin, which helps bind calcium in bones. Found mainly in green leafy and cruciferous vegetables. (Note: may adversely interact with blood thinning medications).

• Engage in Weight-Bearing Exercise: Activities that require you to work against gravity signal to your bones that they need to be stronger. This includes things like walking or hiking uphill, along with resistance training.

• Reduce Toxic Exposure: Exposure to toxins can contribute to chronic inflammation, which may affect bone density. Drink filtered water, avoid scented personal hygiene or home products, and minimize exposure to pesticides, plastics, alcohol, and smoking.

• Avoid Antacid Medications: Proton pump inhibitors (PPIs) and other acid-suppressing medications are associated with an increased risk of osteoporosis, even in young adults. PPIs reduce stomach acid production, which can affect the breakdown of proteins and release of essential nutrients for bone health.

• Address Food Sensitivities: If ignored, food sensitivities lead to chronic inflammation, potentially leading to bone breakdown. Inflammation can also affect nutrient digestion and absorption, impacting bone health. Along with avoiding trigger foods, supporting overall gut health by reducing stress, minimizing alcohol and processed foods, getting adequate fiber, and taking a high-quality probiotic will strengthen the gut lining and likely reduce food sensitivities over time.

• Hormone Replacement Therapy (HRT): While not everyone is a candidate for HRT, replacing lost estrogen, testosterone and other key hormones may be the boost your bones need. Talk to your doctor about if HRT is right for you.

• Get Tested: The traditional method of assessing bone density is through a Dual-Energy X-ray Absorptiometry (DEXA) scan, a low-dose x-ray. Normal bone density is indicated by a T-score greater than -1. T-scores below -2.5 are consistent with osteoporosis.

  
  

Continue Reading: Skeletal Muscle: The Organ of Longevity (Part II)

Interested in working together? Visit Jensen Wellness to learn more and get in touch!

xo, Emily