Love your Bones

By Charlotte Meschede - Nutritionist

Looking after your bones is one of the most important factors in the preservation of your overall health. Having recently broken my arm, I am intrinsically aware of how fragile bones can be, and how easily we are inclined to neglect them.

Bones are dynamic structures that continuously undergo remodeling and require proper care to maintain their strength and integrity. The following is a summary of some important strategies we can employ when it comes to bone health:

Eating a balanced diet rich in essential nutrients is fundamental for maintaining optimal bone health. Calcium and vitamin D are particularly important for strong bones. Calcium is the main mineral component of bones, while vitamin D aids in calcium absorption. Good sources of calcium include dairy products and leafy green vegetables. Vitamin D can be obtained from sunlight exposure, oily fish and egg yolks.

Regular weight-bearing exercises, such as walking, jogging, dancing, and weightlifting, help to improve bone density and strength. These activities exert stress on the bones, stimulating the formation of new bone tissue. Engaging in at least 30 minutes of moderate-intensity physical activity most days of the week can significantly contribute to bone health.

Avoid tobacco and limit alcohol as both have detrimental effects on bone health. Tobacco smoking reduces bone density and impairs the body's ability to absorb calcium. Moreover, excessive alcohol consumption interferes with bone formation and increases the risk of fractures.

Maintaining a healthy body weight is crucial for bone health. Both being underweight and obese can negatively impact bone density while excess body weight puts strain on the skeletal system. A balanced diet and regular exercise can help achieve and maintain a healthy weight.

Avoid falls and take precautions such as doing balancing exercises on a regular basis and/or making sure you have good muscle tone and sufficient muscle mass to support your skeleton.

Specific nutrients that support bone health

Aside from the minerals such as calcium, magnesium and phosphorous, together with the all-important function of vitamin D, there are a few other nutrients and compounds worth mentioning that can help your bones to be healthy as possible.

Glucosamine is a compound that is commonly used as a dietary supplement for joint health. It is often taken by individuals to alleviate symptoms such as joint pain and stiffness. Glucosamine is believed to play a role in the synthesis of proteoglycans, which are essential components of cartilage.1,2,3

Several studies have explored the potential effects of Methylsulfonylmethane (MSM) on bone health. While the research in this area is limited, there are some findings that suggest MSM may have a positive impact on bone health. Here are a few studies that have investigated the relationship between MSM and bone health:

Kim et al. (2011): This study investigated the effects of MSM in an animal model. The researchers found that MSM supplementation helped to improve bone mineral density and bone strength.

Kalman et al. (2012): In this clinical trial, postmenopausal women were given MSM supplementation for six months. The results showed a significant increase in bone mineral density at the lumbar spine and improved physical function in the MSM group compared to the placebo group.

Witschi et al. (2017): This study investigated the effects of MSM on bone formation and resorption markers in postmenopausal women. The findings indicated that MSM supplementation had a positive impact on markers of bone formation, suggesting a potential role in improving bone health.

It's important to note that while these studies provide some preliminary evidence of the potential benefits of MSM on bone health, more research is needed to fully understand the mechanisms and establish clear recommendations.

Boswellia extract, derived from the Boswellia serrata tree, has been traditionally used in Ayurvedic medicine for various health conditions, including its potential benefits for bone health. Boswellia extract contains active compounds known as boswellic acids, which have demonstrated inflammation fighting properties. By reducing inflammation, Boswellia extract may help maintain bone health.

Osteoclasts are cells responsible for bone resorption, which can lead to bone loss. Some studies suggest that Boswellia extract may inhibit the activity of osteoclasts, potentially helping to prevent excessive bone breakdown.

Boswellia extract exhibits antioxidant activity, which can help protect against oxidative damage and promote bone health.

AIM Frame Essentials and CalciAIM

Now that I’ve mentioned some of the critical factors in maintaining bone health, I would like to introduce AIM Frame Essentials and CalciAIM as excellent products that can provide these specific compounds to aid in bone health. Both products almost need no introduction as many members are already using these incredible products.

Conclusion

Looking after your bones is crucial for overall health and quality of life. Adopting a lifestyle that includes a balanced diet, regular physical activity, avoiding tobacco and limiting alcohol, maintaining a healthy body weight, and taking precautions to prevent falls can significantly contribute to optimal bone health.

References

1. Sawitzke AD, Shi H, Finco MF, et al. The effect of glucosamine and/or chondroitin sulfate on the progression of knee osteoarthritis: a report from the glucosamine/chondroitin arthritis intervention trial. Arthritis Rheum. 2008;58(10):3183-3191.

2. Neogi T, Zhang Y, LaValley M, et al. Effectiveness of glucosamine and chondroitin for treatment of osteoarthritis: a systematic quality assessment and meta-analysis. JAMA. 2003;290(13):1671-1680.

3. Simental-Mendía M, Sánchez-García A, Vilchez-Cavazos F, Acosta-Olivo C, Peña-Martínez VM, Simental-Mendía LE. Effect of glucosamine and/or chondroitin sulfate on the progression of osteoarthritis of the knee: a systematic review and network meta-analysis. Osteoarthritis Cartilage. 2018;26(6):711-716

4. https://www.nof.org/patients/treatment/exercisesafemovement/exercise-for-strong-bones/.

5. https://www.dietaryguidelines.gov/.

6. https://www.nia.nih.gov/health/prevent-falls-andfractures.