Health

Keeping Your Bones Healthy in Your Senior Years Starts Now

Bones Healthy

Over 200 million in the world have osteoporosis, reports the International Osteoporosis Foundation, with 33% of women and 20% of men over 50 experiencing an osteoporotic fracture in their lifetime. As stated in a study by T Sözen and colleagues, “Every fracture is a sign of another impending one.” Worst of all, bone loss often has no clinical signs until a fracture occurs. If you want to maintain good bone health in your senior years, start taking steps before you are a senior. All adults aged 19 to 64 should complete at least two and a half hours of moderate exercise (or at least an hour of more intense activity) per week, also completing strength and resistance training routines.

New Approaches to the Treatment of Osteoporosis

SARMS such as RAD140, GW-501516, and MK-2866, made by specialists such as Umbrella Labs, are among the newest approaches to the prevention of bone loss. SARMS are molecular compounds that control various processes – including tissue growth and bone health – and some are used to boost muscle mass and ensure bone integrity. MK-2866 was found to induce short-term bone improvements and increase lean muscle mass without the side effects caused by anabolic. SARMS should be taken with prior approval from your doctor, to ensure recommended compounds have no side-effects and to ensure they are compatible with any condition you have or any medication you may be taking.

Why is Exercise Vital to Good Bone Health?

Researchers at the Medical College of Georgia have discovered that exercise can “help rewrite the script for osteoporosis,” even in the case of women undergoing menopause (when estrogen levels tend to decline). Their study measured levels of FSH (follicle-stimulating hormone) and bone mineral density in 36 women between the ages of 20 and 50. They found that review members who practiced over 180 minutes seven days had more noteworthy bone thickness. Lead creator, J Cannon, said, “Our work gives more proof that active work is significant for keeping up with bone thickness. It’s an instance of ‘utilization it or lose it’.”

Following the Mediterranean Diet

The Mediterranean diet (comprising lean proteins, plenty of fruits and vegetables, pulses, nuts, and healthy Omega-3-rich fats) is not only tasty but also has the potential to reduce bone loss in people with low bone mass. A 2018 study by researchers at the University of East Anglia found that consuming this diet could reduce hip bone loss within just 12 months. Researcher S. Fairweather-Tait explained, “Bone takes a long time to form, so the 12-month trial, although one of the longest to date, was still a relatively short time frame to show an impact… the fact we were able to see a marked difference between the groups is significant.”

Maintaining good bone health is something you should begin early, by adopting a healthy diet and exercising regularly. When it comes to diet, the Omega-3-rich Mediterranean diet seems to hold a necessary edge over other dietary plans. New treatments such as SARMS have shown positive results in terms of building muscle mass and enhancing bone strength but any potential treatment should be approved by your doctor to ensure it is compatible with your health condition and goals.

Heather Breese
Heather Breese is a qualified writer who fell in love with creativity and became a specialist creator and writer, focused on readers and market need.

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