Build Strong Bones

Osteoporosis is a chronic disease characterized by loss of bone mineral density, the ultimate effect of reducing the structural integrity of the bone. Once the structural integrity of the bone is reduced, the risk of fracture increases. To fight against this, the recommendation is to increase dietary calcium intake at such a rate that a sufficient quantity for the building of bones is consumed. On the surface this is quite plausible; However, a myriad of epidemiological data sources and tests seem to support the idea that a high calcium intake does not result in an increase in bone mineral density (BMD) or reducing the incidence of osteoporosis.

A general thread of conversations over the Internet is that the calcium source may be the problem - that is, dairy products are a great source of calcium for human bones. There is certainly evidence to support this claim, but it should be noted that epidemiological data can not be used to show the correlation, which is not the same as causation. It is noteworthy to recognize at this stage that the data presented reflect the questions asked; the wrong question gets the wrong answer.

The general trend observed in some epidemiological studies is that increased calcium intake from dairy sources is linked to higher levels of osteoporosis. The trend is clear, but that does not mean that one causes the other, this is the problem with correlations. Any number of other lifestyle factors may be introduced which may result in a similar, as the ingestion of food which interfere with the metabolism of calcium or daily activity levels. The latter, in particular, stands as an interesting area to examine.

The notion that calcium intake may simply lead to an increase or bone mineral density used is a chronic simplifying the way the bones are built. While the basic premise of the argument is correct, bones are constructed with calcium, it ignores the fact that one must be a stimulus for bone development occur. In the absence of this, the ability of calcium to build bone is considerably reduced.

In simple terms, the bones are adaptive. They respond to bending stress factors, undergoing a twist or compression. When a sufficient amount of bending, twisting or compression is applied to the bone, there is an adaptive response. Too, and bone fractures. Bending, torsion and compression of the bone can be considered broadly as being the result of lifestyle factors. For example, if you carry a heavy load on your back all your life, the resultant load will be in the presence of an adequate diet, cause an increase in BMD.

When considering the calcium hypothesis BMD compared to lifestyle factors, it is clear that countries with a high intake of calcium tend to have the lowest living standards loading. The consequence of this is that the stimulus for bone remodeling is deleted, or at least greatly reduced. This is not to say that there is no link between the calcium source, amount consumed and extent of osteoporosis; it is simply to point out that there is more to the story than just the intake side of things. To suggest that calcium intake is sufficient to build strong bones is to completely distort the bone remodeling process and how it affects BMD over time of life.

Peaks DMO rates are generally observed in adults under 30. For women the peak can actually happen earlier, but the difference is minor. Rates BMD accretion accelerating in the teenage years, with a clear link between the activity and density - a skeleton is loaded as a child / teenager, the higher the density. In the absence of any form of adequate stimulus, bone remodeling just does not occur at sufficiently high levels to create dense bones. In rich countries, our couch-surfing is served offspring ideal conditions for weak bones, regardless of any nutritional intervention.

To stimulate bone remodeling and create conditions for higher BMD, there must be an axial load and appendix, ideally applied in multi-planar way. The spine, part of the axial skeleton, benefits greatly loads placed directly on top, like back squats or loaded door, while the appendicular skeleton, including the arms and legs, the benefits of things like squats, jumping, swinging and punching. Simply put, the best way to build strong bones is to invest time child jump forward, jump, lift, carry and strike.

As life progresses, the stimulus for bone remodeling to be maintained. Bones are dynamic structures, and as such, a time-off stimulus is a short-term advantage. In the absence of stress factors, BMD starts declining, which accelerates with age. For women, it becomes especially steep postmenopause, where up to 6% of BMD can be lost in the early years and up to 20% loss in 20 years. For men, the rate of decline is lower, but it always happens. The determining factor in the rate of decline is the presence of a continuous stimulus - Continuous charging will reduce the rates in women, or prevent the loss, in men, BMD.

Maintaining long DMO life requires continuous investment that exceeds just reaching for milk, no matter how dairy councils concerned around the world may try to shout this message. Permanent physical activity is essential. Bone remodeling simply do not occur in the absence of stimulus, no matter how people might want hard as he could. And even when nutritional intervention provides some mitigation of loss of BMD, it can not increase.