If you’ve ever been to a chiropractor, then you probably know the importance of spinal health as it relates to posture and alignment. The strength, density and overall health of your bones is also very important, and often talked about a lot less!
Poor bone health can lead to small micro fractures eventually causing spinal bone collapses in a compression fracture. This leads to a loss of height. Less space in the abdomen presses the internal organs together and causes a protruding belly. A compromised or deteriorating skeletal structure causes a variety of problems with breathing, digestion, and more.
The 44 million people with either osteoporosis or low bone mass represent 55 percent of the people aged 50 and older in the United States. This is an alarming statistic, but there are easy ways to beat the statistic and promote good bone health.
· Exercise daily! Bone and muscle are a use-it or lose-it team. Dozens of studies show the bone-building benefits of resistance and weight-bearing exercise. If you’re looking for motivation, try joining the ‘Get Renewed Workout Challenge’ on Facebook.
· Ensure you have adequate amounts of key bone-building nutrients. (calcium, vitamin D, vitamin C, vitamin K, magnesium, and potassium)
Most people might immediately think of milk but there are even healthier sources such as, dark leafy green vegetables, fish, sweet potatoes and legumes. While dairy may work for some, many people have some degree of lactose intolerance. (90 percent of Asians, 70 percent of African Americans and Native Americans, and 50 percent of Hispanics, and 15 percent of people of Northern European descent are lactose intolerant.) Also dairy products have a high saturated fat content causing obesity and heart disease. There is also reason to believe dairy products lead to increased risk of ovarian cancer and increased risk of prostate cancer.
If your diet is lacking, we offer a great line of supplements in our office that can help to provide these nutrients daily.
· Pay attention to Vitamin K! New research has shown vitamin K is critical for bone health, and for cardiovascular health. Some recent studies have even shown that one form of vitamin K, MK-7, is more effective at strengthening bone than using prescription drugs. (Just a ½ cup of cooked kale has 4x of the recommended daily serving of vitamin k!)
· Take steps to reduce daily stress. Stress is highly correlated with fracture risk and bone loss, not to mention all the other health issues it causes. Lowering your stress levels is an easy way to address your bone health. If you’re looking for a reason to book a massage with our fantastic massage therapist, then look no further!