Bone & Joint Health

New Study Bolsters Claim That Resveratrol Supports Healthy Aging

Multiple research studies have now confirmed that the compound resveratrol supports healthy aging by protecting the body from a host of potential issues. Read on for more information about what resveratrol is, how you can incorporate this powerful naturally-occurring compound into your diet and how it can help you to lead a healthier and longer life.

What is Reservatrol?

Reservatrol is found naturally in red grapes, red wine, peanuts, pistachios, blueberries, raspberries and dark chocolate. The compound is most highly concentrated in the skin of red grapes. This polyphenol antioxidant is an antimicrobial compound produced by plants to protect against environmental challenges such as harsh climate changes and too much dangerous ultraviolet light. In recent years, researchers have discovered promising ways that resveratrol may slow down the aging process, as it offers the body a multitude of protections.

Studies Discover Resveratrol Supports Healthy Aging

Research from two major studies support the belief that resveratrol supports healthy aging. A study in 2013 by Harvard Medical School revealed that resveratrol stimulates the production of SIRT1. This serum serves a powerful function by blocking diseases as it accelerates the cell’s natural energy centers.

While most drugs strive to slow or block the production of SIR1, resveratrol actually speeds it up. This enhanced SIR1 production leads to the anti-aging benefits attributed to resveratrol. More recently, a study out of London’s King’s College found that resveratrol in red wine will protect the health of the gut as well.

The Benefits of Resveratrol

It is easy to see how resveratrol could potentially be a vital part of your anti-aging efforts when you examine all of its vast health benefits in detail.

Cognitive Benefits

New research is now showing encouraging results in the use of resveratrol for supporting a healthy mood. The antioxidant and anti-inflammatory properties of resveratrol also show promise in fighting off age-related cognitive issues such as Alzheimer’s disease. By guarding against cognitive decline, resveratrol can be a useful addition to your diet as you age.

Gut Health

The gut protection provided by resveratrol is thought to be a result of the compound working to support a more diverse range of bacteria in the essential gut microbiome. As a result of experiencing improved gut health, the red wine drinkers in the study at London King’s College enjoyed a reduced risk of developing obesity while also lowering their overall levels of cholesterol. A healthy gut can also boost the body’s natural immunity.

Pain Relief

Resveratrol may also help to soothe minor joint pain caused by conditions such as arthritis by helping to prevent cartilage from breaking down. As the resveratrol protects against inflammation in the body, joints are less likely to experience damage.

Diabetes Research

Reservatrol may also help protect against type 2 diabetes by increasing insulin sensitivity. In addition, those with diabetes may see benefits from resveratrol, as it helps the body to metabolize glucose more effectively by activating the AMPK protein while also decreasing inflammation and protecting against oxidative stress. Taken together, these benefits can significantly alter the way the body is able to maintain healthy blood sugar levels.

Overall Health Advantages

In addition to boosting a healthy gut microbiome and providing cognitive benefits, resveratrol also guards against a myriad of afflictions that plague people as they age. By increasing the production of nitric oxide, resveratrol may also be helpful in helping to maintain blood pressure within normal ranges and protecting heart health. While there is not as much research on this particular benefit yet, many researchers are hopeful that resveratrol may have a place in helping to support cellular health by promoting healthy cell growth.

What the Study Results Mean

With so many benefits spread across many facets of physical and mental health, resveratrol deserves a prominent spot in everyone’s daily diet. Because many Western diets do not naturally include this compound, you may have to be purposeful about consuming it; you can find a high-quality resveratrol supplement online or at your local health food store.

Be warned that health experts agree that too much resveratrol is not necessarily a good thing. While it is a good idea to be intentional about consuming foods rich in resveratrol in order to encourage healthy aging, remember that too much of a good thing can be a bad thing. As with most things in life, moderation is key. As researchers continue to unlock more about this powerful antioxidant, there will certainly be more guidance on how to use it to potentially slow down the aging process.

Next time you raise that glass of red wine, you can do so with the knowledge that you are providing your body with proven anti-aging benefits. Being intentional about consuming resveratrol will pay significant health benefits both now and further down the road.

Air Pollution Increases Your Risk of Developing Osteoporosis

Feb 01 by Ewcopywriting

People with osteoporosis experience a loss in bone density as the body absorbs more bone tissue without replacing it. This loss of bone mass is an ongoing process that leaves the bones porous and especially weak, so it becomes extremely easy to break certain bones in the body. The bones that are more commonly at risk of breaking include the hip bones, wrist and ankle joints and the spinal vertebrae. According to new studies, air pollution increases osteoporosis risk and may be partly to blame for the growing number of women battling this condition.

Osteoporosis Symptoms and Risk Factors

It can be difficult for someone with osteoporosis to recognize that they suffer from the condition, because the only noticeable symptoms involve the breaking of bones. In extreme cases, something as simple as a sneeze can cause a bone fracture in the wrist or elsewhere. Breaks in the wrists and hips may be more easily observed, while fractures that occur to the spinal vertebrae can go unnoticed. An affected spinal vertebrae can result in a change of posture, or in clothes that no longer fit properly, so it’s important to pay attention to these changes. Anyone who experiences the onset of unexplained pain or discomfort should see a doctor as soon as possible, especially if they have a greater risk of developing osteoporosis.

The body breaks down bones and replaces bone tissue in an ongoing process, which peaks as people reach their mid 20s. Once people get into their 30s and 40s, bone density gradually decreases and, in some cases, bone loss will become more significant. This process often affects post-menopausal women more severely than any other group, although older men are also at risk. Women face the greatest risk, because estrogen protects them against bone loss and menopause inhibits the production of that hormone.

Additionally, osteoporosis more commonly affects white and Asian people. Research has found that taller people (those over 5’7″) face a greater risk. Especially thin adults, or those who are under 125 pounds, also face a greater risk. Finally, people who come from a family with a history of the disease, or those with a history of bone fractures, are more likely to develop the condition. Certain dietary choices have also been linked to a higher risk of osteoporosis.

New Research Suggests Air Pollution Increases Osteoporosis Risk

Recent research that was conducted at Barcelona Institute for Global Health may have discovered a new risk factor for developing osteoporosis by examining the effects that air pollution has on the bones. There were 3,717 subjects involved in the study, including 1,711 women, and the volunteers were recruited from up to 28 villages throughout India. The researchers determined the quality of the air in each village by measuring the existence of carbon and fine particulate matter, the result of car exhaust fumes and other sources of air pollution. The study also accounted for the type of fuel participants used in cooking their meals.

To determine whether air pollution increases osteoporosis risk, the researchers also examined each participant’s bone density by testing their lumbar spines and left hip bones. The study did reveal a correlation between greater exposure to fine particles and lower bone density. The study’s author, Dr. Otavio Ranzani, believes the decreased bone mass was caused by the oxidative stress that the pollution caused after it was inhaled. He also suggests the polluted air increased inflammation, which contributed to advanced bone loss. The researchers added that bone loss results from air pollution across multiple economic levels and in every geographical location.

The Risks Associated With Osteoporosis Medications

While there are medications that doctors can prescribe to protect bone health, they also produce some adverse side effects that in some cases may defeat the purpose of taking them. For example, bisphosphonates slow the absorption of old bone tissue and help build up bone density and strength. However, studies have found that broken femurs are common among those who take these medications.

Parathyroid hormone drugs are also controversial treatments for osteoporosis. The doses are injected every day for up to two years and help to build up new bone tissue in the body. However, in tests on mice, it was found that administering the treatments for more than two years resulted in the development of bone cancer. Researchers are still unclear on what effects long-term use would have on human subjects.

Human monoclonal antibodies prevent additional bone loss and slow the advancement of osteoporosis. Unfortunately, reduced blood flow to the jawbone results in osteonecrosis, which is a condition in which the bone breaks down. This treatment also results in atypical fractures of the femur.

Estrogen replacement therapy has been a standard treatment for osteoporosis for several years. In addition to helping to protect and restore bone, it also helps reduce the symptoms of menopause. The long term use of the treatment has unfortunately been linked to some adverse side effects, such as an increased risk for breast cancer and cardiovascular events.

Calcitonin is an older drug that’s rarely used anymore. This is because the other treatments listed here have proven more effective. Additionally, Calcitonin increases the risk of certain types of cancer.

How Can You Protect Against Osteoporosis Naturally?

It may be true that air pollution increases osteoporosis risk, but what can you do to protect yourself naturally, aside from minimizing your exposure to airborne pollutants? Fortunately, a variety of ways to protect your bone health have been shown to be effective.

Red Clover

This natural plant is believed to have a similar effect to estrogen on the body. As a result, it may help promote bone health and strength when taken regularly.

Soy

Products made from soy, such as tofu and soy milk, contain isoflavones, which are compounds that simulate estrogen’s effects. Eating foods derived from soy may help strengthen and rebuild bone tissue.

Dietary Supplements

You can also find natural ingredients that help protect bone health in certain high-quality dietary supplements. Taking an effective supplement that provides the necessary nutrients your body needs to protect and strengthen your bones can greatly benefit overall bone health.

Acupuncture

This form of physical therapy is derived from an ancient Chinese practice that involves using needles to direct the flow of energy. Some believe it helps grow muscle and reduce inflammation, which may help in protecting against bone loss.

New Science Validates Link Between Drinking Soda and Osteoporosis

Dec 07 by Ewcopywriting

Osteoporosis occurs when the rate at which bone tissue is reabsorbed by the body exceeds the rate at which new bone tissue is produced, leading to decreased bone density. As a result, the existing bone becomes brittle and breaks more easily. In fact, frequent breaks, or those that occur as the result of minor falls, are usually the first indications that someone suffers from osteoporosis. According to the International Osteoporosis Foundation, one-third of women over the age of 50 will suffer from the condition, while one of five men will develop the condition.New research confirms the link between soda and osteoporosis, showing that people who regularly consume soda face a higher risk of weak and brittle bones.

The Facts About Osteoporosis

In a healthy person, the body continuously generates new bone and reabsorbs old tissue at a steady rate, so the overall strength of the bones are kept at optimum levels. An individual’s bones are their strongest in their 20s and, as they reach age 30 or 35, their bones begin to weaken. Bone growth slows as we get older and post-menopausal women in particular are at risk of weakened and brittle bones.

While changes in diet and lifestyle can affect your risks of developing osteoporosis, there are some risk factors that cannot be altered. For instance, a reduction in estrogen production inhibits bone growth, which explains why post-menopausal women face the greatest risk. Additionally, Caucasians and Asians face the highest risk among ethnic groups. Genetics also seem to play a factor, and a history of osteoporosis in the family boosts the chance that others in the family will experience bone loss problems. Finally, people who have had fractured bones in the past are more likely to develop osteoporosis as they reach their senior years.

New Research Links Soda and Osteoporosis

While we have known that the acids used in soda attack bone, new research has found that it’s more destructive than previously thought. The latest research found that drinking just two servings of soda a day can increase the risk of hip fracture in post-menopausal women. The study found that teen girls and young women who regularly drank two or more servings of soda per day exhibited reduced levels of minerals in their bones. Using information taken from the Women’s Health Initiative, the researchers wanted to see how soda consumption early in life would affect bone health later.

Examining data from 72,342 subjects, the research team hoped to confirm the link between soda and osteoporosis. The participants, who were all post-menopausal women, were asked to complete a survey that included questions about their dietary habits and soda consumption. Once accounting for other factors, such as ethnicity, body mass index and coffee consumption, the researchers confirmed a link between soda consumption and the development of osteoporosis.

Specifically, the study revealed that women who consumed a minimum of 14 soda servings per week faced a 26 percent higher chance of experiencing a hip fracture. The increased risk was compared against women who consumed no soda. While the study did suggest that bone weakness was increased by degrees of soda consumption, the researchers did not test for bone mineral density in this study. On its own, the study’s researchers admitted that the study did not necessarily establish causation. However, when looking at the results of this study in relation to previous research on the effects of soda consumption, there seems to be a clear connection between soda consumption and bone health. The authors of the study recommend more research into soda and osteoporosis, but they also suggest that limiting soda intake can only have positive effects on overall bone health.

Tips for Reducing Osteoporosis Risks Naturally

Fortunately, there are some actions you can take to naturally improve bone health and limit your risk of developing osteoporosis. In general, eating a healthier diet and living a more physically active lifestyle are essential to keeping bones and musclse strong. The following tips provide more specific suggestions to help you get started.

Resistance Training

While all types of exercise are beneficial to your health, weight training and resistance exercises will build bone and muscle strength. If you don’t have the ability to join a gym and use free weights or weight machines, you can use your own body to build bone strength. Sit-ups, push-ups and chin-ups are great for building both strength and endurance.

Eat More Plant-Based Foods

Fruits, veggies, nuts and seeds are all packed with the vitamins your body needs to maintain bone strength. Additionally, these foods contain powerful antioxidants that help eliminate inflammation and fight off free radicals. The nutrients in plant-based foods are more beneficial when you eat a variety of different foods, so try to select foods based on their color and eat foods from every color group.

Take a Dietary Supplement

Even if you are eating more plant-based foods, you may not be getting enough of certain vitamins. You can change that by taking a supplement that’s engineered to promote better bone health, such as Osteochron. Calcium, vitamin D and vitamin C are just a few of the bone-friendly nutrients included in this supplement. Other ingredients like vitamin K, magnesium and MSM also help protect against inflammation and promote healthy bones.

Get Better Sleep

Getting at least seven to eight hours of sleep per night is essential to physical and emotional health. It has also been found to benefit bone health. The opposite is also true; in one study, it was found that people who only slept for six hours a night had much higher risk of developing osteoporosis. If you’re having trouble sleeping, it can help to limit exposure to electronic devices for at least an hour before bedtime, reduce your caffeine intake and engage in relaxation techniques before going to bed.

The Best Time to Take Omega-3 for Optimum Effectiveness

Sep 19 by Ewcopywriting

Supplementing with omega-3 fatty acids is one of the most salient health trends of the past decade. Physicians are increasingly recommending these oily supplements for a variety of purposes, from helping to maintain healthy cholesterol levels within normal ranges to combating the physical effects of aging. But when is the best time to take omega-3 supplements?

Most people who take these supplements believe that they can be taken at any time of day without a dramatic difference in effect. A new study suggests that this may not be the case. Could the time of day that you take your omega-3 supplement make a dramatic difference in its effects?

Benefits of Omega-3 Fatty Acid Supplements

It is almost impossible to read the latest health news without learning about the benefits of omega-3 fatty acids. These oils, which are found naturally in fish, flaxseed and a variety of other sources, have been found in studies to have a variety of health benefits. These include:

• reducing the chances of having a heart attack or other life-threatening cardiac event
• protecting cellular health, particularly in the breasts, lungs, colon and prostate
• helping to maintain healthy levels of cholesterol and other blood lipids that increase cardiac risk
• treating metabolic syndrome, including type 2 diabetes
• protecting against insulin resistance and helping to maintain healthy blood glucose levels
• preserving healthy vision while reducing the risk of blindness and other vision loss
• encouraging brain growth and development both in pregnancy and in the first several years of life
• protecting against inflammation, especially long-term inflammation that can lead to tissue damage
• promoting optimal mental health and mood and soothing anxiety
• reducing the effects of ADHD in children and adults with this disorder
• offering benefits in cases of Alzheimer’s disease and other types of dementia

It is clear that taking an omega-3 supplement can have many physical and mental benefits. However, we are still learning how to maximize these effects.

When is the Best Time to Take Omega-3 Supplements?

According to new research, taking omega-3 fatty acids at certain times of day may increase their proven health benefits. For most health concerns, the best time to take omega-3 is at night. Taking these supplements at night will maximize their effects on inflammation, pain and cardiovascular health because night is when these pathways are most active. If you are taking a supplement for arthritic pain or to help maintain healthy cholesterol levels within normal ranges, night time is the period when your omega-3 supplement will produce optimal effects.

In addition, taking these supplements at night may minimize their side effects. “Fishy burps” and a fishy taste in the mouth are the two most complained-about side effects of these supplements. Many find that they do not notice these symptoms when they take the supplements just before retiring to bed in the evening.

For most people, taking omega-3 fatty acids at night will have the most beneficial effects on health with the fewest side effects. However, there are exceptions to this rule. Omega-3 fatty acids are absorbed best when eaten with other high-fat foods. If your fattiest meal is not in the evening, you may want to take your supplements at another time to increase the proportion that is absorbed.

The Circadian Rhythm and Medications

Omega-3 fatty acids are not the only supplements or medications for which timing can make a difference. Research has found that taking other medications and supplements at certain times of the day can increase their health benefits while reducing side effects and other unwanted factors.

For example, blood pressure medications usually work best when they are taken at night, just before bedtime. Studies have found that people who take this type of medication in the evening have a one-third lower risk of having heart attacks and strokes compared to patients who take their medications in the morning. Medications for heartburn similarly appear to work much more effectively when taken in the evening.

Part of this phenomenon is due to the circadian rhythm of disease. Every disease, and even every organ in the body, has a time of day when there is more risk. Heart attacks and strokes, for example, are more likely to occur in the early morning hours when cortisol is high. Taking medications several hours before this time ensures that there will be plenty of active ingredient in your bloodstream at the time when your body is most vulnerable.

Is an Omega-3 Supplement Right for You?

An omega-3 fatty acid supplement is not right for everyone; there are certain people who should talk to their doctor about whether this oily pill should have a permanent place in their medicine cabinet. If you do not regularly eat fatty fish or high omega-3 plant oils, you may want to consider taking a supplement. This essential fatty acid is simply too essential to completely do without.

In addition, you should consider taking an omega-3 supplement if you are concerned about any of the health concerns omega-3 can benefit. People who suffer from osteoarthritis or heart disease, for example, should talk to their doctors about whether this supplement is right for them.

The Western diet is low in fish oils and other healthy fats. However, the science is clear: People need omega-3 oils to thrive. Because they are extremely safe and have few possible side effects, adding one of these supplements to your regimen (and taking it at night!) will likely be a net positive for your well-being.

The Best Natural Nutrients for Menopause

Aug 23 by Ewcopywriting

Menopause is a normal biological process that all women go through at some point in their adult lives. Typically beginning in a woman’s 40s and 50s and lasting anywhere from seven to 14 years, menopause marks the end of the reproductive period, which means that a child can no longer be conceived. As such, the body goes through a number of changes that can make this time of life uncomfortable or even painful, depending on the severity of the biological changes and symptoms. Fortunately, there are a number of natural nutrients for menopause symptoms. Learning more about these nutrients can help you better manage your symptoms and find relief.

What is Menopause?

Menopause is officially diagnosed when a woman has gone a full 12 months without menstruating. During this time, the body will also reduce or stop the production of certain hormones, including estrogen. These hormonal changes can cause a variety of symptoms to develop. Common symptoms of menopause include:

sleep difficulties
mood changes
fatigue
depression
easily irritated
rise in heart rate
headaches
aches and pains in the joints and muscles
vaginal dryness
decreased sex drive
hot flashes
uncontrolled bladder function

While there is no way to stop or prevent menopause, there are things you can do to help minimize its impact on your daily life. If your symptoms are especially severe, your doctor may recommend hormone replacement therapy and other treatments that will address each symptom individually. For instance, he may prescribe an anti-depressant to help control mood swings and other medications to reduce bone loss. Alternatively, mild symptoms can be alleviated or reduced by taking a high-quality dietary supplement.

Receiving Nutrients for Menopause Through Supplementation

There are a variety of vitamins and nutrients for menopause that can help women better manage uncomfortable symptoms. While these are natural nutrients, it can be difficult to get enough of them through dietary changes alone. Additionally, it can become problematic to try and take a supplement for each individual nutrient. This is why high-quality supplements that combine many helpful ingredients can be a preferred alternative.

High-quality supplements like Menochron are engineered to deliver some of the most effective nutrients necessary for soothing some of the symptoms caused by menopause. Below are listed some of the most effective nutrients in Menochron, along with insight as to how each nutrient can help you if you’re going through menopause.

Calcium

Bone loss is a significant side effect of menopause, which is why older women face a greater risk of developing osteoporosis. Calcium is necessary for strong, healthy bones, but unfortunately, most people don’t get enough calcium in their diets. For women in menopause, it’s necessary to get between 1,000 and 1,500 mg of calcium each day from their diet and supplementation.

Soy Isoflavones

Reviewing 19 previous studies, researchers were able to determine that taking a soy isoflavone supplement helped post-menopausal women reduce the frequency and severity of hot flashes. The necessary ingredient in the supplement is genistein, which is a common isoflavone found in soy. The research found that regular consumption of soy isoflavones can help reduce hot flashes by up to 11 percet.

Dong Quai

There are phytoestrogens in dong quai that can help make up for the reduced estrogen production that occurs during menopause. It’s important to take a supplement that offers dong quai in moderate doses, however. Taking too much of this nutrient can affect the functioning of the endocrine system, which is responsible for regulating hormone production.

Damiana Leaf

Commonly found throughout North and Central America, the leaves of damiana are heavy in helpful nutrients and vitamins. For this reason, many Mexican cultures have used the leaf to treat a vast variety of medical conditions. For women in menopause, damiana leaf can help restore the sex drive, help regulate the central nervous system and alleviate other symptoms of menopause.

Wild Yam

Also called Dioscorea villosa, wild yam can be taken orally or in a progesterone cream. There are only a few studies on its effectiveness on treating the symptoms of menopause, but the results suggest that it can be beneficial in helping to alleviate certain symptoms. In particular, women in the studies reported experiencing less tension, anxiety and nervousness. Additionally, they reported that muscle and joint pain was alleviated and that they slept better with fewer instances of insomnia.

Red Clover

Several studies have found that red clover is another essential nutrient in controlling the symptoms of menopause. For instance, women in one study were found to have less bone loss as a result of taking red clover supplements. Other menopausal symptoms were reduced in a different study. That study also found that the red clover supplements helped keep the women’s triglyceride levels within healthy ranges. In a study conducted on animals, it was found that red clover supplements increased collagen production, helping to keep the skin looking youthful and healthy. The researchers in that study believed the improved collagen production might also alleviate vaginal dryness.

The benefits listed here are just a few of the ways a high-quality supplement can help manage the symptoms of menopause. While you should consult your doctor about treating your menopausal symptoms, taking a supplement can be used in conjunction with other methods of treatment to restore a healthier quality of life.

Scientists Find Link Between Osteoporosis and Quality of Social Life

Jul 24 by Ewcopywriting

When bones are healthy, they are able to maintain a certain degree of density; that is, as bone tissue begins to degrade, the body produces more bone to make up for that loss. In this way, the body stays strong and the bones can continue to support the tissue, muscle and organs throughout the body. However, with osteoporosis, bone loss occurs more quickly than it can be replaced. Alternatively, the body may no longer be able to create more bone to maintain optimum levels of bone density. The onset of osteoporosis can have a variety of causes, including hormone imbalance, nutritional deficiencies and age. Now, recent research has found a surprising link between osteoporosis and social life, which suggests maintaining an active social life as you age may help you keep your bones strong.

What is Osteoporosis?

Osteoporosis is a common condition that primarily affects older adults and seniors. According to surveys conducted by the International Osteoporosis Foundation (IOF), there are more than 44 million people suffering from osteoporosis in the United States. Even though this is a common medical condition, it’s hard to identify because there usually aren’t any obvious symptoms.

Osteoporosis is typically diagnosed after the individual experiences a bone fracture. In fact, the condition makes breaks and fractures more likely to occur from minor accidents. A fall is one way a break may occur, but people with advanced osteoporosis may also break a bone by sneezing or coughing. The spinal vertebrae, hips or wrists are common places where bone fractures can occur. When there’s a break in the spinal vertebrae, the individual may notice that their posture is affected and they may fit into smaller sized clothes.

The risk factors for developing osteoporosis include:

Gender: Women are more likely to develop osteoporosis than men, especially after menopause.
Age: The condition is more common in adults over the age of 30.
Estrogen: When estrogen production is inhibited, the body has more difficulty generating new bone.
Race: The condition is more common among white and Asian people.
History: If there are family members with multiple bone fractures, or if you have broken bones a few times in your lifetime, you may be more likely to develop osteoporosis.

New Research Finds Surprising Connection Between Osteoporosis and Social Life

A new study out of Tucson’s University of Arizona examining the link between osteoporosis and social life may have found a startling link between a woman’s level of social interaction and her risk of developing osteoporosis. The study found that women who were less socially active were more likely to develop the condition within their lifetimes. The study also suggested that the quality of the social interactions played a part in how they affected physical health. Specifically, it was important that the individual enjoyed the social interactions for them to be of benefit.

The researchers worked off the premise that this interesting relationship between osteoporosis and social life was related to a type of stress called “psychosocial stress.” Psychosocial stress is the type of stress experienced after highly negative life events. When a person feels dissatisfied with life in general, experiences lower levels of optimism or suffers frequent setbacks, this type of stress becomes more common. As conditions that cause psychosocial stress persist, the body produces higher levels of stress hormones in response. These hormones cause the body to utilize minerals that are essential to bone health and, as bone density decreases, inhibited growth hormones prevent restoration of lost bone.

In the study, 11,020 women between the ages of 50 and 70 were studied to observe the relationship between bone health, social interactions and psychosocial stress. These participants were a part of the Women’s Health Initiative (WHI), which is an ongoing study intended to understand more about how women are affected by heart disease, osteoporosis and breast cancer. The study involved surveys about the women’s social interactions, support structures and social strain.

Data was collected from the women at the start of the study and again after six years. By the six-year mark, the research team found that women who had poor social interactions had also experienced greater bone density loss. Even after the researchers accounted for contributing variables, such as body mass, age and tobacco and alcohol use, these results held true. It was also found that greater social strain was linked to greater loss of bone mineral density, particularly around the lower back and hip bone.

These areas were also negatively impacted when women experienced higher stress from challenging social functioning levels. In particular, the researchers found that social strain resulted in increased bone loss. Using a scale of one to five to measure social strain, they found that bone loss increased for each additional point the women scored for social strain. They recorded 0.082 percent more bone loss in the femoral neck bone, a 0.108 percent increase in the loss of hip bone density and an increase of 0.069 percent in degraded lumbar spine bone density.

Tips for Keeping Your Bones Strong and Healthy

While engaging in more enjoyable social activities may be one way to protect against osteoporosis, there are many more natural ways to help you keep your bones strong and healthy. Following are just a few suggestions.

Get More Calcium

At a minimum, everyone should be getting at least 1,000 mg of calcium each day. As women reach age 50, that amount should be increased to 1,200 mg daily. Men should increase to 1,200 mg of calcium daily by age 70.

Take a Dietary Supplement

In addition to vitamin D and calcium, there are certain vitamins and minerals that your body needs to help protect and strengthen your bones. Taking a high-quality dietary supplement specially engineered to promote bone health can help you protect your bones as you age.

Increase Daily Exercise

While you should get a minimum of 30 minutes of moderate- to high-intensity physical activity each day, getting more is better. Increased exercise will help you build muscle and strengthen your bones.

Stay Away From Tobacco and Alcohol

Controlled substances will degrade your bone density over time, especially when you overindulge. If you can’t quit smoking, at least reduce the frequency that you do smoke. Similarly, limit alcohol consumption to two drinks or less per day.