Did you know that your bones produce hormones which affect your metabolism?
That’s right folks! The same skeleton of bones which holds your body in place and prevents you from becoming a blob on the floor also acts as a major storage unit for minerals, while acting as a manufacturing plant for blood cells and hormone producing agents.
Let’s look at how bones affect your metabolism and how to keep them healthy:
The Wondrous World of Bones
The bones in our bodies are made up mostly of osteoblasts and osteocytes. The former are involved in the formation and mineralization of bone; the latter help reabsorb bone tissue. Bones act as major storage unit for minerals such as calcium and phosphate. If our diets fall short of these two minerals, then the body tells our bones to release some of them into the bloodstream so we can function correctly.
Osteocalcin is produced by your bones and then activated in the bloodstream to help reduce blood sugar levels. By stimulating the pancreas to produce more insulin, osteocalcin acts as a catalyst to help break down sugar and transport it to where it needs to go. This results in a great benefit to anyone who wants to decrease the rate at which their bodies store fat. Osteocalcin indirectly stimulates our metabolism and helps increase the rate at which we burn calories by making more energy available to our muscles when we exercise.
Keep It Flowing
Now that we know the importance of osteocalcin the question becomes, how do we keep our bones healthy so the produce it in optimal amounts?
- Resistance Training
I know, I know… you always here me touting resistance training as an almost panacea to anything that ails you. But, that doesn’t make it any less true! Resistance training has been shown time and again to increase bone density and help prevent osteoporosis. WebMD recommends taht we “add strength-training exercises to your workouts 2 to 3 days per week.” WebMD Medical Reference, 11/8/18
- Proper Nutrition
We need to eat a variety of foods in order to get all of the correct building blocks for a healthy diet. For example, nuts and seeds provide a high source of magnesium, potassium, calcium and zinc. Forget about taking calcium by itself if you are low on this particular mineral. Calcium needs to be paired with magnesium in the right ratio (2:1 ratio is ideal) and guess what? That’s the ratio you find in nuts and seeds! Additionally, the calcium and magnesium found in nuts and seeds has a high absorption rate meaning that your body will actually be able to use what you ingest. Many supplements have very poor absorption rates because they use inferior forms of vitamins and minerals. This makes an even stronger case for getting all the nutrition you can from a healthy balanced diet and then only filling in the gaps with supplements.
- Avoid Low Calorie Diets (below 1,000 calories)
According to the National Center for Biotechnology Information, U.S. National Library of Medicine, studies have shown that diets providing fewer than 1,000 calories per day can lead to lower bone density in normal-weight, overweight or obese individuals. For example, In one study, obese women who consumed 925 calories per day for four months experienced a significant loss of bone density from their hip and upper thigh region, regardless of whether they performed resistance training. To build and maintain strong bones, follow a well-balanced diet that provides at least 1,200 calories per day. It should include plenty of protein and foods rich in vitamins and minerals that support bone health.
Yours in Health,
If you still you’re not sure where to begin, then fear not! We can help you with that. You can click here to inquire about where to start
Tony Bianchino is a Nationally Certified Personal Trainer and Nutrition Specialist
See more about Tony on our website Out Run Your Fork.com
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