Achieve Optimal Bone Health With High Intensity Interval Training

HIIT & Bone Health

Bone Health & HIIT                                                                                                

Strong Bones       =        High Intensity Exercise          =            Optimal Health!

Dr. Jerry Moylan

Do you want to have optimal health?  Well you need strong bones.  If you want to be healthy you have to be able to do high intensity exercise.  In order to do high intensity exercise you need strong bones.  High intensity exercise increases bone density, increases anti-aging hormones, and gives you a youthful appearance and a positive outlook on life!

Causes of Bone Loss

Over half of the population will have bone density problems which will lead to poor quality of life and increased possibility of fractures which can lead to earlier death.  The causes of bone loss involve many factors, including:

  • Genetics
  • Your sex (female or male)
  • Family history
  • Small bone structure
  • The aging process, which affects your hormones such as perimenopause or menopause, loss of testosterone in men
  • High stress lifestyles which lead to increased levels of cortisol can result in bone breakdown.
  • Certain medications can lead to an increase in bone loss.
  • Bone stress from physical issues such as arthritis, sedentary lifestyle and low body mass index.
  • Mental stresses such as anxiety, depression, home or money problems.
  • Chemical stresses such as malabsorption conditions including Celiac Disease or inflammatory bowel disease, an acidic, inflammatory diet, caffeine or inadequate vitamin and mineral intake.

Subjective complaints that can have influence on bone loss are diarrhea, constipation, gas, bloating, loss of height, oral problems, muscle weakness, falls or fainting.

Prevention

The next step to prevent bone loss, slow its progression or reverse it and have healthy, strong bones would be to assess the current condition the body is in, or what havoc has been raised on the body’s systems throughout the years.   Common tests that accomplish this and to ask your doctor for or get from a qualified clinic are:

  • Dexa scan to assess bone mineral density.
  • PXD test for bone reabsorption factors.
  • Hormone test for estrogen, progesterone, testosterone, cortisol, thyroid and DHEA because the hormone system has a direct impact on your bone health.
  • Comprehensive blood test for calcium, vitamin D – See Athletes May Be Suffering From Vitamin D Deficiency , plus many others.
  • Stool panel to look for parasites, bacteria, yeast and inflammation and absorption problems that can be happening, especially if you have celiac disease or ulcerative colitis.

Other signs and symptoms to look for are gas, bloating, loss of bone height, teeth problems, weakness, falls, arthritis, irritable bowel syndrome, and ulcerative colitis.

These objective tests and the subjective symptoms that you may have give you a big picture of what is happening in your body. You can then correct any deficiencies in a very fast and efficient manner without wasting time and money and achieve optimal bone health!

The test results will, also give you a baseline to assess progress and if treatment needs to be adjusted.

Related Article: Exercise As A Stimulus For Bone Health

Addressing Bone Health

Once you have all the data that is specific to your individualized needs, here are some things you and your doctor can do to address your bone health:

  1. Physically – You can increase your body weight and make your bones stronger with weight bearing exercises to increase bone density, so you can progress to high intensity exercise and better health.
  2. Hormonally – You may need to take hormones, such as estrogen, progesterone, testosterone or lower your cortisol levels. These can be prescribed by your doctor. Or you can make dietary changes and take nutritional supplements that will affect your hormone levels.
  3. Chemically – You can use your blood test results to implement a nutrition and vitamin program for your specific needs.  You can increase bone-building foods and decrease acidic foods.
  4. Mentally – You can start reducing the stressful areas in your life by using breathing and relaxing exercise or seeing a counselor for help with areas of major concern.

Takeaway

You are in control of the strength of your bones and your overall bodily health.  You can have strong bones which will allow you to perform high intensity exercise giving optimal health by implementing a well-balanced approach utilizing specific testing to identify your individualized needs and making  the necessary changes so you can be the best that you can be!

Dr. Jerry Moylan is a Chiropractor who has over 40 years experience in nutrition and utilizes Functional Medicine in his practice. He is a 10 time Masters World Champion in many sports.

Related Article: Muscle Strength And It’s Relationship To Bone Health

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