Build Muscle to Build Bones … and Prevent Devastating Osteoporosis

"I drink plenty of milk," she defended herself. Luckily, she had never smoked. She exercised frequently. Her favorite method was running, although she sometimes biked or swam. However, she admitted that she did not lift weights. She had not even tried yoga or bodyweight exercises for muscle building.

Carol had inherited her blue eyes and slender build from her mother. Her grandmother had suffered a hip fracture which led to complications and eventual death from pneumonia. Her mother, in her 70’s, had already developed osteoporotic compression fractures of the spine which caused her frequent pain. Carol was now imagining a similar fate for herself.

A DEXA scan of her spine and hip joint confirmed that Carol did indeed have osteopenia, or thinning bones.

Unfortunately, Carol was destined to follow a similar path as her mother and grandmother, unless she made some changes to her lifestyle … now. She needed to increase her bone density. This would help to stabilize and could even reverse some of the decline she would face in the coming years due to both menopause and aging.

I gave Carol an action plan to build bone, improve fracture healing, and lessen her chances of developing osteoporosis in the future:

• Add muscle building exercise
• Ensure a diet adequate in protein and other essential nutrients from whole foods
• Optimize her vitamin D levels with supplementation and controlled sunlight exposure
• Add a comprehensive multivitamin supplement with vitamin D3 or cholecalciferol (not D2 or ergocalciferol), vitamin C, vitamin K, and essential minerals
• Add a calcium supplement
• Minimize dietary salt and caffeine which can lead to calcium loss in the urine
• Avoid carbonated beverages which may demineralize bone

I explained to her that resistance training exercise increases muscle strength. Strong muscles offer a number of benefits, including a boost in metabolism and easier weight loss. But bigger, stronger muscles also increase bone density … and prevent fractures.

Unfortunately, most of us start losing bone mass in our 30’s. (We lose muscle mass as well, which is one reason why we get fatter as we get older.) Bone thinning can progress to the point that bones become brittle and subject to fracture with even minor trauma. But we can slow down this process and possibly even prevent it with the right kind of exercise and supplementation.

Exercises that increase muscle strength also benefit bone strength. When forces are exerted on your bones, they respond by becoming stronger. Your bones build up its structural protein matrix. They also add more of the mineral calcium, which makes it hard and rigid.

Adequate vitamin D as well as calcium, magnesium, boron, vitamin K, and dietary protein are needed to improve bone strength. A variety of hormones such as testosterone, estrogen, growth hormone, parathyroid hormone, thyroid hormone, and calcitonin also affect the bone remodeling process.

Circuit training, free weights, weight machines, and even yoga and Pilates are methods of increasing muscle mass. You can read some of my Exercise Secrets that tell you more about how you can take advantage of the benefits provided by muscle building exercises.

Resistance training will make you leaner and stronger, fuel your metabolism, and improve bone strength. You are never too old or too out of shape to build strong muscles. And don’t be fooled into thinking that aerobic exercise is all you need for health or weight loss!