In trying to live every day we’re alive, I’ve spent a lot of time talking about the ability to move, but it’s not just about muscle. Those muscles connect to bones for the most part, and the bones must be healthy as well. One of the basic tenets of healthy bones is Wolfe’s law, which can be summarized as “function determines structure.” In everyday terms, to have healthy bones you must stress them regularly. Exercise is critical to that effort. But it’s not as simple as that.

Hormones and nutrients are also critical to bone health. Our ability to make hormones and absorb and utilize nutrients diminishes as we get older. Hormone replacement therapy has been controversial, and that’s a discussion a woman should have with her physician. In terms of nutrients, the ones critical to healthy bones are calcium, magnesium, vitamin D, and vitamin K2.

Before increasing any nutrients via supplements, have a bone-density test as well as a vitamin D test. If either test has low results, then taking a combination of the nutrients mentioned earlier would help the bones when combined with exercise. Any exercise that’s weight bearing is beneficial such as walking, but not swimming, with added benefits for weight training.

Maybe the best we can do is to stop the loss of bone mass, but that will help you live better for longer. We’ll move from bones to joints on Thursday.

What are you prepared to do today?

        Dr. Chet