Top Mineral for Preventing Osteoporosis and Fractures

Overview

As we get older, it is important to maintain strong bones to prevent osteoporosis, a condition that weakens bones and makes them more susceptible to fractures.

Broken Bones Can Impact More Than Independence

Weak bones can pose a serious risk to life. Breaking a hip in old age significantly increases the risk of mortality. Hip fractures are common, with 300,000 Americans experiencing them annually, making it the most severe fracture for older individuals. Research has shown that about a quarter of elderly individuals with a hip fracture passed away within a year.

Besides supporting muscles and organs, bones also play a crucial role in producing stem cells that form red and white blood cells.

Today, we will delve into one of the essential strategies to prevent weak and fragile bones...

Bone-Saving Magnesium

Recent research has highlighted the importance of magnesium, in addition to vitamin D and calcium, for bone health. Despite most of the body's magnesium being stored in bones and muscles, studies have shown that magnesium significantly contributes to maintaining strong bones.

A 20-year study in Finland and England demonstrated that individuals with higher blood magnesium levels had a 44% lower risk of bone fractures. Notably, none of the men with the highest magnesium levels experienced any bone fractures.

While diet and supplements influence magnesium levels, individuals with intestinal issues or taking magnesium-depleting medications may have low levels even with a magnesium-rich diet. In such cases, restoring magnesium levels may require addressing the medication or underlying condition causing magnesium depletion.

Although older individuals may have difficulty absorbing magnesium, supplementation can help counteract this deficiency.

When You're Running Low on Magnesium

Many people do not consume enough magnesium, putting their bone health at risk. Those at highest risk of magnesium deficiency may include individuals with diabetes or pre-diabetes, as low magnesium levels can worsen diabetes risk.

How To Increase Magnesium Intake

If you have blood sugar issues, consider taking magnesium supplements to safeguard your bones. To boost magnesium through your diet, focus on magnesium-rich foods such as almonds, cashews, peanuts, spinach, seaweed, fish like salmon and mackerel, and beans like Lima beans and navy beans.

Engage in weight-bearing exercises like jumping, running, and landing to enhance bone strength. Impact exercises stimulate bone growth, and activities like running, walking, jumping rope, weightlifting, dancing, or tennis can be beneficial.

Even minimal exercise can improve bone health. For example, a study showed increased bone strength and mass in women who mimicked flea-like hopping by jumping ten times, twice daily for about 16 weeks.

By incorporating such movements and ensuring an adequate intake of magnesium, you may reduce the risk of bone fractures in your later years.