What we do on a daily basis to increase our bone density is important. Giving up because a feeling of it's too late to build strength should not be an option. Even if a bone density scan shows low bone density, there is much that can be done. Furthermore, a diagnosis of osteopenia or osteoporosis should not be a deterrent to building strength. Remember, it is never too late to take charge of one's health. Best news is that bone density can be increased at any age.

To understand bone, we have to have an understanding of its makeup. Bones are alive and they grow and change every day. In the most simplistic terms, the outer layer of bone contains the transport of nutrients that nourish the bones via blood vessels and nerves. This bone is called cortical bone and is basically smooth and hard. Within the cortical bone there is the cancellous which resembles a sponge. This is not as strong as the cortical bone, but still has a great deal of strength. For many of our bones the cancellous is what protects the bone marrow. Bone marrow is similar to thick honey its main job is to create blood cells. As a baby's we start out with 300 bones and eventually fuse to 206 bones that are our adult bones. All of these bones can remain strong and healthy with the right exercise and nutrition program. Certain heredity factures cannot be changed, but even so nutrition and exercise will help to increase bone health.

It is common knowledge that dairy because of its calcium helps to increase bone density. However, there is a considerable amount of research being done on the amount of calcium that is actually absorbed into the body from dairy. For now, the best defense is to consume organic dairy products, such as milk, yogurt and cheese. Surprisingly, dark green leafy vegetables, broccoli collard greens, bok choy, and spinach seem to pack a power source of building blocks for bones. Fish such as sardines with bones and canned salmon with bones are great sources to help increase bone density. Also, almonds seem to pack a punch to help build bone density. As always calcium fortified foods such as orange juice seem to help. Remember organic is best to avoid increased pesticide consumption.

Consistently exercising will help to increase bone density. A bonus benefit of exercise is better balance and coordination, which helps to decrease the chance of falling. Best exercises to increase bone density is walking, hiking, weight lifting to name a few. Pilates and yoga are also important to build bone density and flexibility. Pilates exercises on the apparatus uses springs that put stress on the bones which help to increase bone density. Body weight exercises such as squats, lunges, pushups, and triceps dips build strong bones. Getting ten to fifteen minutes of sunlight each day helps to increase vitamin d which in turn increases calcium absorption. Decreasing alcohol intake is important as heavy drinking can cause bone loss. Finally smoking inhibits calcium absorption which is detrimental for bones.

Taking charge to build bone health will add a spring to one's step. However, if a diagnosis of osteoporosis is given, please seek out a qualified fitness professional to design a program. Certain types of movements are not recommended for osteoporosis and could even cause a fracture. This is not to deter from starting an exercise program. A program that is designed for a person with osteoporosis will be safe and beneficial. If a trainer is not possible there is a wealth of information on the internet as well as the local library concerning exercising with osteoporosis. Most trainers are happy to answer questions about exercise concerns.

For more information on nutrition and fitness, please contact Kay Colgan at Middleburg Pilates and Personal Training at 14 S. Madison Street, Middleburg, Virginia or call 540-687-6995.