As we are staying home more than usual during these unprecedented times, we tend to be less physically active. We need to make a special effort to get our bodies moving on a daily basis, not only for our health’s sake but specifically to keep our bones strong. Here’s why it’s so important to keep up the practice of Active Wellness:
- When bones and muscles do not get adequate stimulation, that is, through movement and exercise, bone resorption quickens. Bone resorption refers to bone loss. 1
- Vitamin D levels are critical for bone health, and staying indoors decreases exposure to the sun, the natural source of vitamin D.
- We might be making fewer trips to shop for fresh groceries and eating fewer fresh leafy green vegetables, fruits, and dairy products, all good sources of calcium and vitamin D. Eating ready-made or processed foods may deprive us the nutrients that are necessary to help protect, build and maintain bones.
- Strength-building and weight-bearing exercises provide great stimulation to the bone cells and help to increase bone mineral density and bone size. The good news is that these types of exercises can be accomplished by stair climbing, walking, lifting weights and dancing, all of which can be accomplished indoors.
- Decreasing contact with others and staying homebound can cause mental stress. Social media shows evidence of increased smoking and alcohol intake by members of various age groups. Unfortunately, smoking and excessive alcohol intake contribute to bone loss and weakening of bones by reducing blood supply to the bones, slowing production of bone-forming cells and impairing the absorption of calcium.2
In summary, there are simple things to do to help maintain bone health. They’re the same habits we should form even when we have the freedom of going out whenever we want:
- Eat a healthy diet that’s rich in calcium and vitamin D. If your access to fresh food is limited, remember that staples such as canned beans and canned fish contain calcium and protein.
- Set aside 30 minutes a day to exercise. If you can go outdoors and enjoy sunshine for some of that time, even better.
- Maintain your body at a weight that is comfortable for you. This is not a time to try and lose a lot of weight. In fact, being too thin makes you more likely to get osteoporosis, but carrying too much weight can increase the risk of falling or leading to a more sedentary lifestyle.
- Ensure your home environment is free of clutter and any obstacles that may cause you to fall. Now more than ever, staying fracture-free is critical, especially if you already have osteoporosis.3 Minimize the need to go to a hospital.
- Ensure a daily calcium intake that is age-appropriate.
If you don’t normally take a nutritional supplement to help boost your bone health, this may be the perfect time to start. Why not try Kenzen BDZ® and Kenzen® Calcium Complex? At Nikken, we call them“bone buddies”because they are formulated to work together. Kenzen BDZ helps the body absorb calcium with three patented blends that research has shown to help preserve bone structure and strength and to build healthy bones.*
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
1, 2 https://timesofindia.indiatimes.com/life-style/health-fitness/health-news/what-do-we-need-to-know-about-our-bone-health-during-this-pandemic/articleshow/77588729.cms