Aging and Bone Density
Written by Nuno Costa
Why did you join Invictus?
- Was it to get fitter?
- To look better?
- To feel better?
- To improve your performance?
Yes to probably all those things, but what you may not have realized is that you are chasing better health. In CrossFit, we define health as your fitness over the course of your year. What does that mean? How fit you are over the course of your life. Fitness inside the gym is awesome, but it’s really about what we can do with that fitness outside the gym.
Aging is inevitable, some of us do it a little more gracefully than others. Check out this previous blog post that highlights Sound Advice or Ageism, but I want us to discuss the importance of Bone Density and what happens to us as we age.
Bone Density: What is it and why is it important?
Let’s first discuss Bone Density – what is it and why is it important? According to AI –
“Bone density, also known as bone mineral density (BMD) or bone mass, is a measure of the amount of minerals in a certain volume of bone. Bones that are denser are stronger and less likely to break.”
Most of us don’t really think about our Bone Density, until it becomes an issue. It’s probably not even on most peoples radar until they are in the later years in life. Does that mean we shouldn’t worry or think about it in our 30s-40s? No, we want to start thinking about this early and build a strong foundation so this doesn’t become a problem later on in life. We’ve heard this over and over again – if only I knew then what I know now…
So yes this blog post pertains to you if you are in your later years and how you can maximize them, but it’s also for our younger population to encourage them to start or continue to do the things they’re already doing in the gym. Check out this article from our blog about the importance of Weightlifting for your Bones as it discusses your spine and the benefits of what we do for your spine, specifically the structure of your bones.
How do I check my bone density?
If you’ve done a Dexa Scan with the mobile unit that comes to Invictus, you can look at your Total Bone Density Report – this will give you some general information that’s available to you without having to get a full on Bone Density Test, which would likely have to be ordered by your Primary Care Physician.
When we’re looking at the minerals that bone density pertains to specifically calcium and vitamin D – are you deficient in these minerals? Hard to say unless you get some blood work done, which should be easy to do so with your yearly physical. If you and your primary care physician aren’t looking at these data points already, it’s something worth looking into. How can you get more calcium in your diet? Here’s a good list of the Top 15 Calcium Rich Foods. I would suggest sticking to the ‘real’ foods as much as possible. What about Vitamin D – the most obvious is more sunlight (10-15 minutes per day, 2-3 x per week) but you can also get it from dietary sources such as fatty fish, eggs, fortified foods (milk, cereal, orange juice), mushrooms and, lastly, you could do so with supplements.
Does my diet play a role in my bone density?
Yes, but just as important is what you do for your fitness. The research shows that weight bearing exercise and resistance training will improve your bone density. We’ve seen it over and over again with our members over the years increases in their bone density from attending group classes 3-5 x week. What else can you do? Research shows to avoid tobacco and alcohol consumption.
Do my genetics factor into my bone density?
What about the role that genetics and environmental factors play? Yes those are also worth considering, some that you can control and some that you can’t control. Genetics you can’t control so if it’s hereditary it should be even more important for you to try to get everything else dialed in. Environmental factors are a little more within our control and are the things we mentioned above; your diet and exercise routine to maximize your fitness over the years resulting in better health outcomes. We want you to get strong muscles/bones which aren’t likely to break as easily so that you can enjoy your fitness now and in your later years in life!
Want to continue to improve your bone density and fitness?
Want to improve your bone density through strength training? Invictus Total Strength is a program designed to help you become stronger and fitter. Whether your goal is to deadlift 500 pounds, or just be able to lift your grandchild, this program is for you!
