The Connection Between Bone and Heart Health

Bone health and heart health share many similarities when it comes to maintaining overall wellness, according to Dr. Joel Kahn, a leading expert in plant-based nutrition and holistic care. While the focus at the Kahn Center is the prevention of heart disease, the integrative approach taken strives for total body health. The loss of healthy bone density can also put a tremendous burden on patients with heart disease.

The Importance of Exercise for Bone Health

One of the most important steps for maintaining bone health is exercise, specifically weight-bearing exercise. However, beyond weight-bearing, there is evidence that “high-impact” exercises like gymnastics and box jumping preserve bone health.

The Benefits of Hopping

A study conducted by researchers investigated the effects of a high-impact exercise intervention using hopping to improve bone density in healthy postmenopausal women aged 55 to 70 years old. The six-month intervention consisted of progressive, unilateral, high-impact exercise incorporating multidirectional hops on one randomly assigned exercise leg compared to the contralateral control leg. Dual-energy X-ray absorptiometry (DXA) and magnetic resonance imaging (MRI) of the knee joint were used to analyze the biochemical composition of articular cartilage and measure femoral neck BMD, BMC, and Z of the femoral neck.

Femoral neck BMD, BMC, and Z all increased in the exercise leg (+0. 81%, +0. 69%, and +3. 18%, respectively) compared to decreases in the control leg (−0. 57%, −0. 71%, and −0. 75%). The researchers found that high-impact exercise is a feasible intervention to reduce hip fracture risk in healthy postmenopausal women with no negative effects on knee OA imaging biomarkers. Activities like jumping up and down, hopping back and forth, and jumping rope can help to prevent bone loss over time.

Other Ways to Maintain Bone Health

While exercise is a critical part of maintaining strong bones, other lifestyle changes can also make an impact. For example, eating a healthy diet that includes calcium and vitamin D, limiting alcohol consumption, and getting adequate sleep can all support bone health.

Alternative Treatments for Bone Health

For those looking for alternatives to traditional exercise, a franchise called OsteoStrong offers four exercise machines that apply loads on major bones to stress them without injury and stimulate bone growth. While this option may not be available in every city, it’s worth exploring for those who are interested in supplementing their traditional exercise routine.

Conclusion

The relationship between heart and bone health is a critical aspect of overall wellness. Incorporating high-impact exercise like hopping, maintaining a healthy diet, limiting alcohol intake, and getting adequate sleep can all play a role in supporting bone health. For those who are interested in alternative treatments, options like OsteoStrong may also be worth considering. Always talk to your doctor or primary care provider before changing your wellness routine.