While the right exercises are crucial to prevent
fractures, the right nutrients are no less important. Researchers are just now
beginning to admit there is a connection between nutrition and bone health
(beyond the scope of calcium). In fact, despite their research, the scientists
in this recent astronaut study still aren’t sure what constitutes “good
nutrition.”
The study I mentioned earlier, which was
published in the September 2012 issue of the Journal of Bone and Mineral
Research, centred on providing the International Space Station astronauts with
“good nutrition” (focused mainly on adequate calories and protein),
supplements, and exercise. The results showed an increase in their bone mineral
density.
What Vitamins
Did the Astronauts Take? The supplement used for the study was
Vitamin D along with calcium & other important minerals.
But Why Study
of Osteoporosis on Astronauts?
This study was conducted on astronauts because loss of bone density and
strength is a major problem for those who spend time in zero gravity.
Astronauts on long-term space missions have experienced bone density reduction
to the point that it is a major medical concern. Without gravity to create the
resistance needed for weight-bearing exercise, bones do not get the healthy
stress they need to build and remodel. There’s no way to do weight-bearing
exercises in space, because there is no “weight”! This shows the vital
importance of weight-bearing exercise in maintaining bone density. It’s
undeniable that bones grow weaker without it.
Exercising
& Taking supplements by Astronauts
to prevent Osteoporosis in Space:
In addition to taking Vitamin D and eating a “healthy” diet, the
astronauts worked out regularly using an ARED (Advanced Resistive Exercise
Device). Because weight-lifting is out of the question in a zero-gravity
environment, the ARED provided the resistance necessary to build bone by
mimicking the gravitational resistance bones experience when you exercise here
on earth.
At the end of the study, astronauts’ who took Vitamin D, exercised
regularly on the ARED, and ate sufficient calories showed increased bone
breakdown and bone renewal. In other words, remodelling and renewing were going
strong, and bone density did not decrease despite the weightless environment.
“…these data mark the first significant progress in protecting bone
through diet and exercise,” said NASA’s head nutritionist, Dr. Scott Smith.
How to Exercise
for Healthy Bones?
It is true that all types of exercise have some
benefit, but if you want to build strong bones, it’s important to engage in
specific moves that can build bone, as the astronauts showed us.
A word on flexibility, or tensile strength – strong
bones need more than just increased density. Denser bones are only beneficial
if they are also flexible. Bones made dense by osteoporosis drugs may result in
better bone scan scores, but the tests don’t show that the drugs have made
bones harder, less flexible, and more breakable. So building your bone mineral
density through diet, supplements, and exercise means you will also increase
tensile strength, making your bones more resistant to fracture. This time I am
talking about the exercises which target the hips and thighs, key areas for building bone density.
Here is how you can do
it:
1. Stand in
front of a step, such as the bottom step on a flight of stairs
or a portable “step” designed for
workouts.
2. Place your
hands on your hips.
3. Keeping your back straight, lift your right foot and place it flat on
the step.
4. Push up through
your right foot, lifting yourself up so your right leg is straight.
5. Tap your
left toe on the step.
6. Lower your
left foot back down and place it flat on the floor.
Repeat 20 times.
Rest for 10 seconds, and switch sides.
Beginning with your left foot on the step this time,
repeat the exercise for another set of 20. Keep up this pattern of 20
repetitions per side until the 5 minutes are up.
Make sure you practice the Step-Up
for at least 5 minutes a day, along with 30 minutes of exercises with light
weights. Even if you do it 15 minutes three times a week & taking a
complete calcium supplement like (CALROMA – TWICE A DAY), it will improve certainly
your bone density.
