Bone Density & Longevity
Bone density is the amount of bone mineral in your bones (such as calcium). This is an important indicator of health and healthy lifespan. Today, we will be teaching you about why you should take a bone density test, how to improve your bone density naturally, and how bone density relates to longevity.
Disclaimer: Please note that the contents of this blog do not count as medical advice. We are not legally responsible or liable for any actions you take based on this blog. Please consult a physician before using any of this advice.
Why Take a Bone Density Test?
A bone density test is taken to measure bone mineral content and density. It can be done using a DXA scan (bodycomp imaging). This is important to diagnose or determine the likelihood of acquiring bone-related disorders such as osteoporosis and osteopenia. Osteopenia is when your bones lose some mineral content, making them weak and increasing the chances of fracture. Osteoporosis is a more severe disorder when people lose bone faster than they gain bone, making the bones porous and brittle. Osteoporosis is more common in women.
Undergoing a bone density test allows you to monitor your bone density, determine how much you need to improve your bone density, and find a personalised way to improve your bone density based on your body-composition.
After the age of 65, you are eligible for a bone density test for free by the government of BC. However, the wait times are usually around a year, and this doesn't allow you to take preventative measures for your bone health. Alternatively, you can get a bone density test through Bodycomp Imaging by Jevitty with no waitlist. BONUS: With a Lifespan Membership, you can get a free DXA body composition scan, worth $150, that includes a bone density test.
DXA Scanner at Bodycomp Imaging by Jevitty
Improving your Bone Density
Ensure you have enough calcium and vitamin D
You can ingest calcium through natural foods or supplements. Foods high in calcium include dairy, leafy green vegetables, dried fruits, almonds, edamame, salmon with bones, and tofu. It is recommended that adults take 1000mg of calcium per day, and this amount increases to 1200mg for women over the age of 50 and men over the age of 71.
You can obtain vitamin D from sunlight or supplements. On days that are gloomy and overcast in Raincouver, you can still obtain Vitamin D from the sun by staying outdoors around 30-40 minutes. On days that are sunny, exposure to sunlight for around 10-15 minutes is sufficient to get your daily Vitamin D. (Make sure to wear sunscreen though!) If you are taking supplements, adults can have a maximum of 5000 IU of Vitamin D per day, but try to keep it to 1000-2000 IU.
You can also include foods high in magnesium, zinc and omega-3 fats in your diet to improve bone density.
Ensure regular exercise
Strength-training, resistance training, balance and core activities, stretching (for flexibility), and cardio all contribute to improving bone health. Try to include at least 2.5 hours of moderate-intensity aerobic exercise (such as cycling, swimming or fast walking) to your routine every week.
Weight-bearing activities are when your feet and legs support your weight. High impact weight-bearing activities such as running, skipping, dancing, aerobics, and jumping are all useful ways to improve bone density. Ensure that you use proper footwear for such activities.
Weight lifting and resistance exercises are particularly beneficial to increase bone density. These are muscle-strengthening activities that could be done 2+ times a week if you want to improve bone density. This allows you to target and improve the strength of major muscle groups and joints.
Make sure to consult a doctor before starting any new exercise routines.
Limit Substance Usage (Alcohol & Smoking)
Smoking and excessive alcohol usage decrease bone mass. Nicotine is toxic to your bone, and results in 2% bone loss per year. Alcohol in moderation (limited to one or two drinks a week) is okay, but excessive alcohol consumption results in 2% bone loss per year. A combination of nicotine and alcohol consumption increases bone loss to around 8%.
Consult your doctor about risk factors
A lower bone density could be a result of certain medication, other diseases (such as celiac disease) or genetic contributions. Understanding these factors are also important to prevent/treat bone-related diseases and improve bone density. To understand if and how your DNA plays a role on your bone health, consider taking a DNA test or whole genome sequencing test. With a Lifespan membership, you can get a 5% discount on Nebula Genomics' whole genome sequencing packages. You can read more about this here.
Bone Density & Longevity
Bone Density can vastly improve longevity. Firstly, improving your bone density now means the degradation rate of bone minerals will be smaller with age, and your body will be more resistant to wear and tear that comes with aging. Additionally, you reduce the likelihood of obtaining osteoporosis, so your chance of future injury that would lead to weakening of the body with age reduces. By preserving existing bone health, you can preserve existing bone health to be more resistant to aging as well. Additionally, the activities you can participate in to improve bone health, such as exercise, a good diet, vitamins (especially vitamin D), and reduction in substance consumption, all aid with longevity anyways. It's like hitting two birds with one stone!
Additionally, regular exercise can change your epigenetics. Not only does this improve and preserve bone health, it also reverses/slows down adverse deterioration due to genetic factors. Exercise after 40 especially is important to delay telomere shortening and modification of DNA methylation patterns that are associated with aging. A bonus to exercise is improving bone health by preserving bone mass and strength. This prevents death of bone cells and leads to anti-aging/slower aging. Stronger bone health also allows you to be functioning enough to exercise for longer as well. It's a cycle of exercising to improve bone health to improve longevity!
The reverse is also true. Not only does improving bone density result in longevity, a lack of bone density results in aging, hormone issues, metabolic disorders, diabetes and terminal illnesses. These all contribute to poor longevity, hence, improving bone density prevents/reduces improves longevity. Prevention really is the best cure!
