Aside from improving calcium and vitamin D intake, research published in the 2009 edition of the “American Journal of Clinical Nutrition” discovered that drinking 8 ounces of wine for older women and one or two glasses of beer for men can potentially strengthen bone mass density. The researchers believe that certain elements of the wine contain potent antioxidants that prevent the deterioration of bones, though there is no direct confirmation of this theory. In a previously published article in the “Journal of Bone and Mineral Research,” the ingredient silicon, which can be found in beer in small amounts, was shown to inhibit bone deterioration. More research needs to be conducted, but as long as you do not overindulge in alcohol, you now have another excuse to drink!
One of the last, and perhaps the best way, to prevent bone decay and osteoporosis is to increase bone density with heavy-impact exercise. Often people complain that they have weak knees and bones and therefore cannot exercise, but research suggests that these weak bones, if not due to malnutrition, are surely due to the lack of exercise. In fact, like muscle mass, bones rebuild stronger every time they endure stress and impact. To withstand injury, the body learns to fill in empty bone space, or increase bone density, by utilizing absorbed calcium and phosphorus deposits better. In other words, you should engage in more running and other exercises that put heavy stress on your bones. Of course, you should exercise caution to prevent any injuries and speak with a doctor first if necessary, but if you take your time and build up to greater intensities, your body will rebuild as you grow to handle greater levels of stress.
One thing to note about exercising to increase bone mass density is that it is not a substitution of a proper diet. As a matter of fact, ballerinas and gymnasts from before the 1970s that engaged in heavy impact exercise more than almost any other athlete ended up suffering from osteoporosis. The reason is that they avoided the saturated fats found in most dairy products, and as a result, their bodies could not fill in the space of their bones, which became increasingly weaker over time. This is not as common an issue today with nutritionists, supplements and the availability of fat-free, calcium-rich foods, but it definitely was an issue of the past and could be a concern of yours.
Osteoporosis is a debilitating disease that can heighten your risk of injury from even the littlest of impacts. You should do what you can while you can to prevent yourself from joining the statistics. Don’t let weak bones haunt you into old age. Take action now and tomorrow to prevent osteoporosis from ruining your retirement.
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