Bone Building Hormones
It's never too late to focus on bone building hormones.
Risk Factor in Bone Health
Even if you have already had a significant amount of bone loss, it's not too late to improve bone health.
Your bones are alive and respond to every aspect of your daily life.
First, address the following risk factors.
- Cut back on alcohol and caffeine. Drink less alcohol for strong bones. Calcium is an essential nutrient for healthy bones, and alcohol has multiple negative effects on calcium.
The main reason bones deteriorate is because not enough calcium is getting into bones.
The body needs to maintain calcium and phosphorous in equal balance in the blood.
Foods such as soft drinks are very high in phosphorous. Consuming a high amount of phosphorous may require the body to steal calcium from the bones to help balance the phosphorous taken in with soft drinks.
One study shows that people who drink more than three cups of coffee a day increase their risk of osteoporosis by 82 percent.
And it's not just calcium that's good for bones. Several other nutrients, such as vitamin D, phosphorus, protein, vitamin K, vitamin C, magnesium and fluoride all play an important role in bone health.
- Quit smoking. Smoking cigarettes has been shown to significantly affect bone healing.
Nicotine and toxins in cigarettes affect bone health in many ways.
Toxins generate large amounts of free radicals. These are molecules that attack and overwhelm the body's natural defenses.
Smoking causes all kinds of damage throughout the body, reeking havoc on cells, organs, and hormones that work to keep bones healthy.
The toxins from smoking disrupt hormone balance that work to keep bones strong.
As a result, your liver produces more estrogen-destroying enzymes which also leads to bone loss.
Smoking makes bone loss an even bigger issue for menopausal women. Smoking just adds to the bone loss that's already occurring during menopause.
- Eat phytoestrogens. Flaxseed and soy help protect bones because of the phytoestrogens. Studies show a diet high in soy isoflavones may help prevent spinal bone loss.
- Have your vitamin D checked. 800 to 5,000 IU per day is recommended. Natural sunlight, about 15 minutes in the morning and late afternoon.
Drink green tea. Green tea may help reduce the risk for bone fractures and improve bone mass. Green tea promotes bone remodeling and reduces damage from oxidative stress.
Delay the onset of osteoporosis by slowing bone loss by drinking green tea.
- Do weight-bearing exercise. Lifting weights 3 times a week is usually the recommendation. Studies show strength training is an activity known to increase bone mass and thus decrease the possibility of osteoporosis.
Strength training helps to retain calcium. Increased bone density, improved muscle strength, and better balance are benefits of weight-bearing exercise.
- If depressed, get treatment. Exercise and exposure to natural sunlight can often help improve your mood dramatically.
As you relieve your depression and hormone levels normalize, bone density may be positively affected.
- Get your hormone levels checked.Supplementing with estrogen has been shown to help prevent bone loss, but there are associated risks with HRT.
Bone Building Hormones and Strength Training
The best recommendation is to first focus on vitamin D, minerals, and exercise.
DHEA prevents bone loss.
Testosterone is also important in building strong muscles, bones, and ligaments. Testosterone also increases energy level and eases depression.
Low levels of testosterone have been known to cause fatigue, irritability, depression, joints aches and pains, osteoporosis, and weight loss.
Progesterone also works in conjunction with estrogen to help regulate the action of the cells that form new bone building hormones. Bioidentical hormone treatment may help prevent osteoporosis and improve bone density.
Bone Building Hormones