With all the spooky skeletons hanging around this Halloween, have you thought about your own bones? Not the skeletons in your closet—your real bones, the ones holding you up every day. Don’t let them become a scary story as you age!
As we get older, our bones face newer challenges, including the risk of decreased bone density, which can lead to conditions such as osteoporosis. Did you know that bones are constantly being broken down and rebuilt? This natural process, known as bone remodeling, is essential for maintaining bone strength throughout life.
In this post, we’ll explain how bone remodeling works and share key nutrients and activities that can support this process as you age.
The Science Of Bone Remodeling
Bone remodeling is an ongoing and dynamic process where old bone tissue is broken down by cells called osteoclasts, and new bone is formed by osteoblasts. This continuous cycle ensures that bones stay strong (dense), adapt to stress, and repair themselves. So while those creepy Halloween skeletons may seem lifeless, your bones are anything but—they’re constantly working behind the scenes, ensuring you’re not rattling like a bony ghost! In youth, bone formation outpaces bone breakdown, but as we age, this balance shifts and bones can weaken over time. The good news is that with the right habits and nutrients, you can tip the balance to protect your bones as you age.
How Activities Impact Bone Health
Staying active is key to keeping bones strong. Weight-bearing and resistance exercises stimulate bone formation by applying stress to the bones, which signals the body to strengthen them (1,2). When you give your body the nutrients it needs to rebuild bones, doing exercise helps to maintain bone density.
Exercises For Improving Bone Density
Regular physical activity like skipping rope, strength training, or even dancing applies the necessary stress to bones, prompting them to remodel and strengthen. A common recommendation is to incorporate at least 30 minutes of weight-bearing exercise into your routine a few times a week, in order to promote bone strength and density. Want to keep your skeleton from turning into brittle bones like those of a Halloween decorations? Try these exercises!
1. Squat – A Simple Guide
You could try squats for an easy weight-bearing exercise that doesn’t need any equipment. Squatting will target the muscles and bone in the lower half of your body. Think of this as training your body to be as strong as Frankenstein’s monster. In order to squat, just:
- Stand with your feet shoulder-width apart and toes slightly pointed out.
- Hold your arms out in front of you for balance or keep them at your sides.
- Bend your knees as if you’re sitting in a chair, keeping your chest up and back straight.
- Lower yourself until your thighs are parallel to the ground.
- Push through your heels to stand back up.
Tip: If you’re new to squats, start by sitting back into a chair and standing up to improve form. Aim for 2–3 sets of 10–15 squats.
2. Push-Ups For Everyone
Wall push-ups are a modified version of the traditional push-up that engages the same muscles in the arms, shoulders, chest, and upper back, but without the challenge of getting up off the floor. They can help you build a sturdy skeleton to keep you from crumbling like a haunted tombstone. They’re great for building upper body strength and improving bone health in the wrists, arms, and shoulders. Here’s how you do it:
- Stand facing a wall with your feet hip-width apart and about two feet away from the wall.
- Place your hands on the wall at shoulder height and shoulder-width apart.
- Keep your body straight and your core engaged as you slowly bend your elbows, bringing your chest toward the wall.
- Push back to the starting position by straightening your arms.
Tip: The further you stand from the wall, the more challenging the exercise becomes. Aim for 2–3 sets of 10–15 reps, but it’s okay if you start off small and work your way up.
Key Nutrients That Support Bone Health
While exercising puts the desired stress on your bones, you still need to fuel up when you start doing exercises. Certain nutrients are essential for the process of bone remodeling. For example, here are some of the most important nutrients for bone health as you age:
1. Calcium: The Building Block of Bones
Calcium is critical for bone structure, but it needs to be absorbed properly to maintain bone density. You can get calcium through foods like dairy, leafy greens, and fortified products in your diet.
2. Vitamin D3: Enhances Calcium Absorption
Without sufficient Vitamin D3, Calcium is poorly absorbed and bone health suffers (3). This vitamin also plays a role in muscle function, thereby reducing the risk of falls and broken bones. Vitamin D is a “free” vitamin that our bodies produce when we’re exposed to sunlight. However, in the modern age, most of us don’t spend enough time outside and have insufficient or even deficient levels of this vitamin. This is why doctors frequently recommend Vitamin D3 to their patients.
3. Vitamin K2: Directs Calcium to Your Bones
Vitamin K2 helps direct calcium into your bones, which prevents it from accumulating in soft tissues like your arteries (4). Fermented foods provide Vitamin K2, but unfortunately, the American diet is very low in this type of vitamin.
While these vitamins and minerals are the cornerstones of bone health, there are several other nutrients that have been studied and found to have beneficial effects on bone health. At Approved Science®, we’ve looked at the research and put together a convenient supplement with clinically studied ingredients that can help to support bone mass density. We call this supplement Bonesyl™ and it’s a favorite for many of our customers.
“This is really a great supplement , enough to work to keep my bones strong.” – Real Customer Review (5)
How Bonesyl™ Can Help Support Bone Remodeling
Bonesyl™ is a bone health supplement designed to support the body with the natural bone remodeling process. It contains a blend of essential nutrients for maintaining bone mineral density (BMD) and promoting bone regeneration.
Why Bonesyl™ Stands Out
- Cal-Sci™ Triple Calcium Complex: Three forms of highly absorbable calcium ensure your body can efficiently use this critical mineral.
- Vitamin D3 and K2: These vitamins optimize calcium absorption and direct it to the bones.
- Cissus Quadrangularis and Boron: These ingredients help reduce bone loss and support bone healing, which is helps prevent osteoporosis and maintain strength (6,7).
By providing your body with these essential nutrients, Bonesyl™ helps ensure the bone remodeling process functions smoothly, reducing the risk of fractures and keeping your bones strong.
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Conclusion
Your bones are constantly being broken down and rebuilt, a process that keeps them healthy and strong. As you enjoy the spooky season, remember that your skeleton doesn’t have to be a horror story. With the right exercises and nutrients, you can keep those bones strong enough to withstand even the scariest of Halloweens! Regular weight-bearing exercises, strength training, and consuming the right nutrients is the formula for taking care of your health. You can find the nutrients you need in healthy foods and in supplements. However, if you decide to take a supplement for your bone health, be sure to talk with your doctor before starting supplementation.