Age Proof Your Spine
Guidelines for Optimal Recovery
I get a lot of questions about how to best improve our bone health. From patients, from people in my life who value my insight in this area, from hundreds of random strangers on the internet. Recent research in longevity has told us that one of the keys to our best health as we age is prioritizing our muscle mass and bone health. Our bones are the physical building blocks for our bodies and support us in everything we do. And they are ALIVE! They build themselves up and break themselves down regularly.
Did you know we hit our peak bone density in our mid-thirties?? From there, the average adult will lose between 3 to 8% of bone density per decade. Statistically more likely on the higher end if you're one of the lucky 50% of us who will be going through menopause. Alarming, no?
But you and I both know you're not average. Just you reading this blog confirms that for me.
If that stat felt overwhelming or scary, take heart: it is never too early - or too late - to start investing in your bone health! Bone density does tend to go down as we get older... but we can also build it even stronger as we age if we know what to do. So, my friend, I thought I'd share my top research-based tips that I prioritize personally to invest in my future granny skeleton.
Get moving: Our bodies crave motion, and most of us aren't getting nearly enough movement in any given day. Ideally, we would all enjoy at least 30 minutes of daily exercise. If your schedule is packed full like mine is, try to break it up into smaller chunks of movement throughout your day. Can you take a 10 minute walk during your lunch break? Can you have a high energy dance party in your living room? Can you ride a stationary bike for 15 minutes after dinner? Those little bouts add up and your bones will thank you... as will your mood!
Spinal decompression: In a society where we spend the vast majority of our days sitting - in office chairs, cars, meeting rooms, you name it - our spines are under constant pressure. That compression is magnified if we have any spinal conditions like scoliosis or kyphosis. (Scoliosis not familiar to you? Read more in this blog.) It's important to take mindful breaks throughout the day and stretch! Stand up from your chair once an hour or so and decompress your spine by reaching toward the ceiling, or scoot your chair back, grab a hold of your desk and elongate your body from your hips to your head. Pay attention to your posture, whether you're sitting at your desk or playing with friends. Sit up straight, shoulders back, and imagine a string pulling you gently toward the sky.
Eat a well rounded diet: Make sure you're eating whole foods with plenty of calcium, vitamins and nutrients. Eating the right diet is another element that provides superhero powers for your bones. You may have heard "eat the rainbow"; many nutrition experts and the US government recommend that we aim to eat foods of all colors with every meal. Foods like milk, yogurt, leafy green veggies are all full of calcium. Typical calcium supplements are not a replacement for what you should get in your diet. I said what I said.
Soak up some sun: Most of us are deficient in vitamin D, which is crucial for our bone health.... and we can't make it within our bodies without sunlight. Getting ten minutes outside in the sun every day can help us make this superhero vitamin so our bones can absorb the calcium we get in our food. Research also tells us that getting early morning sunlight into our retinas also helps us reset our circadian rhythm and can help us wake up easier and get to bed earlier. Vitamin D is also proven to be protective against some autoimmune conditions like MS. And yes, you can get sunlight even if it's cloudy out!
Lift heavy $#!+: If you've been following me on Instagram for any amount of time, this isn't new information for you. But lifting heavy (for you) weights consistently over time truly can make a difference for strong bones and muscles, as well as our mobility and ability to stay active later in life. This doesn't have to be groundbreaking; squats, lunges, deadlifts, bicep curls & rows - with free weights or machines. Just keep moving, 2-3 times a week. For... forever.
Regular check-ups with your doctor: As much as we don't love going for check-ups, keep that regularly scheduled check up with your doc. They're your best guide to knowing what types of testing or imaging will keep your body happy and healthy. They will know your history and risk factors, and be able to guide you on when you need to go for bone density testing. If you've got a strong family history of osteoporosis, you may want to mention it to your doctor and get in sooner rather than later. If your story includes scoliosis, spinal fusion or kyphosis, make sure your check ups also include a back x-ray every 3-5 years once you're past age 30.
Gather your support squad: Maybe it includes a mental health professional, personal trainer, accountability buddy or pelvic health PT. If you've got scoliosis or spinal fusion, you know I'd tell you it should include a scoliosis exercise specialist. Scoliosis specific exercise is the only research-proven method to prevent a scoliosis progressing over time and even improve it - at any age! If you don't have one on retainer yet, shameless plug to work with me virtually.
Prioritize your hormone health: Now, this includes all hormones, including your thyroid hormones and adrenal hormones, but I'm going to focus on what're called the sex hormones. They say that the menstrual period is a vital sign, so my female friends, if you're still cycling, keep an eye on how regular it is. Be mindful that estrogen and progesterone levels will change in the 10 years before menopause, and ultimately plummet after menopause. There's some great research out there on hormone replacement options and their positive effects on our bone health. For my male friends, testosterone is the bigger focus... though we all have both estrogen/ progesterone AND testosterone. If you're a man and you're experiencing sexual changes in midlife, you can also look into hormone replacement.
How to Optimize your Daily Movement:
Stand up! Set reminders to stand up or stretch. Even if you work from home, you can walk around your house! Or walk your dog… or cat? (Hey, I’ve seen it done!)
Find what lights you up! Maybe you’re not a runner or a cyclist… but could you try yoga? Zumba? rock climbing gym?
Take the stairs! If you are out and about, try finding the stairs instead of taking the escalator or elevator. Also, remember that parking further from the building ups your activity level.
If you have scoliosis, kyphosis or spinal fusion, look into learning scoliosis-specific corrective exercise to make sure you are optimizing your movement for a more balanced and stable core.
In Summary
Remember, you are strong, you are capable, and your bones are worth the effort. Please feel free to keep the conversation going by responding with your questions in the comments below!