Macon Magazine

Shawn McClendon is an ACE-certified personal trainer and owner of Back to Basics Health and Wholeness LLC, an organization dedicated to empowering people to take control of their health and avoid lifestyle diseases. He writes on health and fitness topics at shawnmcclendon.com, conducts online fitness programs, speaks on health and fitness, and has authored several health/fitness books. FITNESS Building healthy bones starts now HELPFUL DIRECTION AS WE CELEBRATE WOMEN IN THIS ANNUAL ISSUE AND OSTEOPOROSIS AWARENESS AND PREVENTION MONTH IN MAY BY SHAWN MCCLENDON en major systems compose our bodies. Each one — respiratory, digestive, cardiovascular — performs a vital function. But the skeletal system forms the foundation. Without the foundational structure of your skeleton, you'd be a pile of goo. Your 206 bones give your body shape and provide your muscles with structures to pull on, allowing for movements. Bones like skulls and ribs protect our most vital organs. Bones contain bone marrow, where your body's nutrient transport system (blood) is manufactured. Bone tissue constantly remodels itself using osteoblasts (cells that create new, strong bone tissue) and osteoclasts (cells that break down old, weak bone tissue). While you're growing, osteoblasts outnumber osteoclasts and build longer, stronger bones. A er puberty, the ratio equalizes, and ideally, osteoblasts grow bones at the same rate osteoclasts cause bone loss. Osteoporosis means "porous bone" and refers to a condition in which the bone growth rate is too slow, the bone loss rate is too high, or both. Women suffer osteoporosis twice as o en as men, especially a er menopause. Estrogen plays a key role in bone densification. When estrogen production slows, bones become less dense (become porous). Osteoporotic bones are more likely to fracture. If a fall causes a porous hip or femur to break, it could lead to premature death or severely limited mobility. Osteoporosis is a significant women's health issue, and contributing conditions can start early in life; however, you can decrease your risk at any age by facilitating bone strengthening now. T Tips to improve your bone health* A HEALTHY DIET gives your body the raw materials to build strong bones. Focus on calcium, vitamin K, magnesium, and other bone-building minerals, which are plentiful in dark, leafy veggies like bok choy, turnips, and collard greens. NASA studies indicate that Omega-3s in nuts, seeds, and fatty fish like salmon may reduce bone loss rates, and they're rich in calcium, bones' main mineral. High-quality dairy has high calcium concentrations, and vitamin D aids calcium uptake. Omit excess sugar. It can increase inflammation and leach calcium from bone, as can high phosphorous levels in soda and alcohol. Large caffeine quantities can be detrimental, too, but you don't have to give up your morning coffee; just limit it to a cup or two a day. EXERCISE, ESPECIALLY WEIGHT- BEARING, stimulates bone growth, leading to higher bone density. Any level of weightlifting, calisthenics, Pilates, and yoga (to name a few) will benefit you. Lisa Seneker, group fitness director at the Wellness Center, shared, "Some studies show that regular yoga practice can increase bone density, but yoga is also fantastic for balance, strength, flexibility, and coordination, all of which can help with fall prevention, therefore lowering the chance of bone breaks." LASTLY, LET THE SUNSHINE IN. Some vitamin D exists in food, but healthy sunlight exposure is your best source of vitamin D by far. Studies recommend at least 10 – 30 minutes of exposure daily, depending on your skin tone; melanin, while skin-protective, can inhibit vitamin D production. Whether or not osteoporosis affects your life today, it's a great day to build healthier bones. Shore up your foundation with a supportive diet and exercise routine. *Always consult your doctor before changing your diet or exercise habits. 118 maconmagazine.com | APRIL/MAY 2023

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