This Article is About
bone mineral density
bone matrix
proper alignment
consistent exercise
soccer basketball
great foundation
exercise program
My Bone's Stronger Than Your Bone
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My Bone\'s Stronger Than Your Bone

Many people think that chiropractors and bones go hand in hand. And I've heard some doozies in my day. One of my favorites is, 'give me a good crack, doc'. Really....you want a good crack?

But, as chiropractors, we are important to bone health, because it is our job to maintain the integrity of your musculoskeletal system. If your tires were improperly aligned, they would wear unevenly and need to be replaced. What would happen if your bones were improperly aligned? They, too, would wear unevenly. But, there's no Goodyear store, to replace worn bones. Seriously, improper wear and tear on your bones is one of the leading causes of arthritis and chronic pain. I urge everyone to partner with a chiropractor to maintain proper alignment.

At the same time, it's also important to maintain a regular and consistent exercise program to maintain bone strength. These programs will change during your lifetime.

As parents, we should encourage our children to run, jump, skip and just get downright rambunctious. These are the foundational building blocks of strong bones. High-impact sports like soccer, basketball and gymnastics do a great job of creating a strong bone matrix. But, as we are building a strong matrix, it is important not to undermine the growth of our bones. Sodas leach calcium from our bones. It is so important to avoid soda for anyone under sixteen years old. (I am well aware that most will think this is unreasonable and impractical. But, as the parent, please limit to the very best of your ability, your children's soda intake. You are, afterall, the ones who buy it and bring it in the house.) If you are 20 and under....please play REAL sports, not the VIDEO version and stay away from soda. This will set up a great foundation for strong bones.

For the 20-30 year olds, you can still insure a continuous growth of bone mineral density if you continue to play like a child. You just need to play 10-20 minutes per day. So....be a kid....and kick up your heels.

At 30-50 years old, the goal is to maintain your bone density. If it's not too painful to enjoy the high impact activities like soccer and basketball, please continue. It will also be necessary, however, to add weight-bearing and resistence exercises to the mix. These exercises should be performed 3-5 days per week at 30 minutes at a time. This is also the time that it's important to back off the sodas. Since you are only maintaining bone mineral density, anything you do to leech calcium out of your bones now will have far-reaching ramifications later.

What do we do when we hit 50 and older? At this point, we must focus on muscle-loading exercises instead of bone-loading exercises. Bone loss can be prevented with resistance training of 10-15 repititions, two to three days per week. Weight-bearing activities, such as walking at a moderate to high pace, should be done 5 times per week. Aim for walking for at least one mile per day. Build from there. Also, a simple trick to improve your walking exercise is to add a couple of cans of soup, or veggies, into the pockets of a vest for a bit of extra weight.

Though the importance of exercise and movement can't be underscored, another important component is knowing what your mineral levels are. What are your calcium, magnesium and Vitamin D levels? All the exercise in the world won't balance these numbers. We must have the proper ratio of calcium, magnesium and vitamin D to ensure healthy bones. This is not one of those 'well more is better' situations. It can be detrimental to your health to have too much calcium and too much magnesium in your system. (An abnormal calcium/magnesium ratio can lead to cardiac problems in addition to osteoporosis.) I would encourage you to ask your chiropractor or holistic physician to perform a mineral analysis test and Vitamin D blood test so that you know what your values are, and supplement where necessary.

It really is simple to build and keep strong bones. Go outside. Play. Play hard. Don't drink soda. Know your cal/mag/vit D numbers.

What are you waiting for? Get moving.


Street Talk

C4rmen  

Lots of good info, thanks for the advice. I run a few times a week but will look at adding some light weights now during the session.

Reply
  about 1 decade ago

What awesome advice Becky! Thank you.

Reply
  about 1 decade ago

Thank you, Shawn, for taking time to read my articles.

Reply
  about 1 decade ago

Great article Doc, supplements intake is the order of the day for us, I get to do the exercise, specially the walking, unfortunately Linda cannot. She is still taken arimadex for the hormone block cancer preventative treatment and suffers badly from joint pain all over the body. I get her walking as often as possible around shopping centers that keeps her mind off the pain, women enjoy that type of exercise, but I keep her on the Ca, Mg and vit intake in preparation for next years rejuvenation of fitness.

Reply
  about 1 decade ago

Thank you, Rob, for your comment. If your lovely bride were here in The Florida Keys, I would surely do a simple blood test to look at her EPA/AA ratios. (That's the Omega 3/Omega 6 ratio) In nearly all cases, joint pain can be REVERSED with the correct O3/O6 ratio. There is no contraindication in taking the right omega oils while on chemo or any other pharmaceutical protocol. The key component though, is not to guess what amount you should take. There is a fine line ratio where the O3/O6 needs to be. If you'd like more info, let me know.

Reply
  about 1 decade ago

More info please!

  
  about 1 decade ago

I can attest to the benefit of good body alignment. My children have all been to the chiropractor and my son started walking with a terrible leg swing (to the side) until an adjustment put him, literally, straight. Everyone seems to know about calcium and slowly the vitamin D message is getting out there. Thank you for mentioning magnesium too. It's essential in so many ways and I could go off on a tangent here quite easily. I would like to say I'm doing that exercise and weight bearing for my bones... but this is one thing I haven't got together! You have a convincing argument and I just don't want to! lol

Reply
  about 1 decade ago

Hi Heather, thank you for the comment. You don't have to force a regimented exercise program if you don't want to. Maybe you could just jump up and down with your kids and act goofy for 15-20 minutes. That will go a long way for bone health.

Reply
  about 1 decade ago
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