Bone gains > muscle gains = ?!

Bone gains over muscle gains? Really..?

Mobility doesn’t only involve our muscles, but our bones as well.

Why does bone health matter if our muscles are strong?

Bones provide a framework that allow for muscles to work with the bones providing balance, stability, protection and mobility.

Muscles and bones work together maintaining homeostasis. For example, according to Harvard Health Publishing, “As your muscles grow stronger from exercise, they pull harder on bones. The harder they tug, the more your body strengthens those bones.” While this equilibrium of strength is extremely helpful, there are two factors that can affect us overall: neuromuscular connection and triggering bone growth.

I’m sure when we go for a workout we are not thinking about making skeletal gains or estimating how much force we are pressing with our bones..

But we should be.

If you have ever jumped and landed hard on your heels, you may have generated some force through your bones. However, the force that is necessary to stimulate bone growth and allow for bone density (osteogenesis) needs to be up to 4 times your body weight (depending upon the body part) to trigger growth. What this means is even the most important exercises (such as walking or most powerful such as weight training) are not going to help tackle bone growth. Training in physical activity can keep us healthy, improve balance and strength among many other benefits, but there is no amount of physical activity that can bring as much force as needed for our bones to be stimulated for growth and quality safely.

How can bones rebuild in quality and strength naturally?

Osteogenic loading.

This concept has been around since the 70s with various studies showcasing the benefits of proper loading and force. However, about 20 years ago machines were built for public use by a scientist whose family had developed osteoporosis.

The benefits of Osteogenic Loading include the following:

Improve bone density and overall health
Reduce risk of fractures
Improve balance
Increase strength
Reduce joint pain
Improve overall performance

Not only are you very likely to stop bone degeneration but you are extremely likely to come out of osteoporosis and osteopenia. The results can be seen over time, and are best tested after 6-12 months due to the slower span of bone development. The two tests for BD are commonly known as DXA or REMS. The former is usually covered by insurance and scans for bone density using radiation while the latter uses ultrasound technology to measure both bone density and bone quality. Unfortunately, the REMS test is usually not covered by insurance and might be more challenging to find.

What other ways do bones grow in strength and quality?

The most overlooked factor: gut health. When inflammation and mal-absorption are prominent, it is extra important to have probiotics, prebiotics, protein and fiber to support the bones and body in general. The primary protein that helps build bones is specifically Type I Collagen. The primary vitamins that facilitate bone growth are MK-7 (K2), C, Magnesium and D (D3) - pay attention to this order. Because MK-7 directs the calcium where it is needed and similarly, Magnesium facilitates the absorption of Vitamin D.

In addition, there are even studies showing benefits of heat exposure above 93.2F.

Note:

Many doctors prescribe for osteopenia or osteoporosis, but these many medicines have side effects that cause a poor quality of life. While I myself am a believer in medicine and professional care, I also know that there are biases and contradictions when it comes to advice provided by professionals we are conditioned to trust. Anytime I am prescribed something, I like to study what it is actually for and how I can find its purpose and value in natural foods and holistic practices. What we do for our bodies in the long term should reflect the way of living we hope to have. Do we want fast, easy and brainless options or do we want longevity and comfort with a healthy challenge?

Who can benefit from all of this?

Everyone can benefit from bone health from osteogenesis and lifestyle choices. The most prominent populations include women over 30, and moreso women who are pre or post menopausal. Women and men who are prone to fractures, joint or ligament injuries and of course those diagnosed with bone deficiencies like osteopenia and osteoporosis.

So, the next time you choose to move your body think on this: where in your body might you be deficient? How are your bones and muscles reacting to pressure and force, nutrition and absorption? Could you improve your posture, balance or strength?

Common myths or falsities:

Growing bone density and quality will take too much time
I am too old to do something for my strength and mobility
Using machines will be painful
I don’t need to do this since I already workout including lifting weights and yoga
My lifestyle and nutrition are not affected
I am too young to worry about osteoporosis

The best mobility you can give your body is to continue to grow and evolve at all stages in life. Why not give yourself a chance?

Summary

Who: Anyone of any age and level of activity, from high performing athlete to those affected by osteopenia or osteoporosis can improve their bone health and therefore overall health

What: Osteostrong supports natural, long term bone growth and remodeling

When: A single, 15 minute session once a week in the Osteostrong studio allows for adequate growth and proper recovery time

Where: Osteostrong - Studio City, or a location near you

Why: Supporting your skeletal and muscular systems with proper impact and force in addition to nutrition low-impact method prevents injuries as we age by generating growth, balance, and strength in muscle. If you are an athlete, overall performance will improve.

How: Maintain a healthy lifestyle with weight bearing exercise and proper nutrition. Include medical grade machines to emulate enough impact to reach multiples of your body weight.

Key:

Osteogenic Loading: Triggering natural bone density and strength by applying enough pressure to bones

Wolf’s Law: bones and muscle adapt and respond to heavy load and impact force

DEXA: Measures bone quality by how much radiation your bones absorb during this scan

REMS: Measures bone mineral density and bone quality with ultrasound technology