​Bone density refers to the amount of bone mineral (mainly calcium and phosphorous) in our bone tissue and plays a vital role in supporting our body structure, protecting internal organs and allow us to move efficiently. As we age, maintaining bone health becomes more challenging but crucial in preventing conditions like osteoporosis. Through childhood to our thirties is when we accumulate our peak bone mass, this is the highest level of bone density we will have due to the natural decline that occurs as a part of aging (NIH, 2018).
Osteoporosis is a loss or decrease in bone density which makes our bones more brittle and susceptible to fractures. This is particularly common in postmenopausal women due to hormonal imbalances but can affect all adults with a number of lifestyle factors and nutrition playing a role in determining bone density (Weaver et al. 2016).
Tips to maintain Bone Density:

• Sufficient Calcium and Vitamin D: Calcium is a fundamental building block for bones, while vitamin D helps the body absorb calcium efficiently (Weaver et al. 2016).
• Keep active with weight bearing exercise: Engaging in weight-bearing exercises such as walking, or resistance training helps build and maintain bone density. Activities that force your body to work against gravity helps strengthen the bone (Turner et al. 2000).
• Avoid Smoking and Excessive Alcohol: Both smoking and excessive alcohol consumption negatively impacts our bone density. Smoking reduces the blood flow to our bones and slows the bone building processes (Kanis et al. 2011). Alcohol negatively interferes with our bodies ability to absorb calcium which can lead to bone loss over time (Bailey et al, 2013).
• Maintain a healthy body weight: being underweight has an increased risk of bone loss and fractures in our bodies, while being overweight puts an excess stress on the bones and joints affecting their stability. Maintaining a health weight through a balanced diet and regular exercise is key to a healthy medium (Villareal et al, 2011).
• Consider Supplements if Necessary: if you are unable to meet your nutritional needs through diet alone calcium and vitamin D supplementation can be beneficial (Ross et al, 2011).

Maintaining healthy bone density is essential to overall health and well-being, especially as we age. Combining a nutrient-rich diet, weight bearing exercise and lifestyle choices that promote bone strength, you can keep your bones strong and resilient throughout your long life.
References:

• NIH Osteoporosis and Related Bone Diseases National Resource Centre. (2018). Peak Bone Mass in Women.
• Weaver, C.M., et al. (2016). Calcium Requirements and Bone Health. Journal of Clinical Nutrition.
• Turner, C.H., et al. (2000). The Importance of Mechanical Loading in Bone Strengthening. Bone.
• Kanis, J.A., et al. (2011). Smoking and Osteoporosis. Osteoporosis International.
• Bailey, R.L., et al. (2013). Excessive Alcohol Intake and Bone Health: What We Know So Far. Journal of Nutrition.
• Villareal, D.T., et al. (2011). Weight Management and Bone Health. Journal of Bone and Mineral Research.
• Ross, A.C., et al. (2011). The 2011 Report on Dietary Reference Intakes for Calcium and Vitamin D. Journal of Nutrition.

​Perhaps what you feel and hear is the “crack” of the spine, then you’d notice that you can move better, feel taller, posture is improving, and the back/neck pain is gone. They’re all great things but is that all an adjustment can do!?
Latest publication released this year, 2024, an Integrative Review of many studies explored how Chiropractic care influences health and wellness of the nervous system, endocrine system and immune function1.
Chiropractic care is more than just for your back and neck. Research suggests that Chiropractic care:

• Improves HRV (Heart Rate Variability) – ensuring the body can remain “balanced” and not stuck in either sympathetic or parasympathetic state
• Promotes healthy immunity – better immune cell activities, less prone to sickness
• Regulates blood pressure – helps with cardiovascular system function
• Decrease cortisol – helps to reduce stress
• Improves sleep – important for healing and regulation of nervous system
• Reduces inflammation – helps in fighting against various systemic issues
• Elevates performance – for daily activities and athletic endeavors2

Another great recent (RCT) study also found that Chiropractic adjustment is even more “powerful” when delivered at the level or segment that is “subluxated” or “dysfunctional” or in other words, adjusting the area that truly needs it3. The goal is to improve the flow of communication between the brain and the body, which leads to better function of various systems of the body.
Chiropractic care can help back pain, neck pain, and other joints and muscle issues. However, Chiropractic care as it is truly intended from the beginning, is that it can influence so much more. Everything is connected at the end of the day; all functions of your body is connected through that nervous system of which an adjustment definitely influences.
Consider Chiropractic if you want to thrive. Doesn’t matter if you’re young or old, in pain or not. If you’re interested in living life to the full for as long as you can, spending quality time with your loved ones, then book an appointment with us and we’d love to guide you to be that better version of yourself.
 
References:

1. Haas A, Chung J, Kent C, Mills B, McCoy M. Vertebral Subluxation and Systems Biology: An Integrative Review Exploring the Salutogenic Influence of Chiropractic Care on the Neuroendocrine-Immune System. Cureus. 2024 Mar;16(3).
2. Haavik H, Kumari N, Holt K, Niazi IK, Amjad I, Pujari AN, Türker KS, Murphy B. The contemporary model of vertebral column joint dysfunction and impact of high-velocity, low-amplitude controlled vertebral thrusts on neuromuscular function. European Journal of Applied Physiology. 2021 Oct;121(10):2675-720.
3. Niazi IK, Navid MS, Merkle C, Amjad I, Kumari N, Trager RJ, Holt K, Haavik H. A randomized controlled trial comparing different sites of high-velocity low amplitude thrust on sensorimotor integration parameters. Scientific Reports. 2024 Jan 12;14(1):1159.

 

Today, we want to talk to you about an extremely common discussion that we have in practice around gut health; calcium vs dairy. We have been taught for years that dairy is an excellent source of calcium, but it is time to challenge the status quo?
 
Calcium is very important to enhance bone mineral deposition, and low calcium intake in children can contribute to rickets in combination with poor vitamin D and genetics. Currently it is recommended that infants have 300mg/day, children have 500-800mg/day and adults have 800-1000mg/day. (1-6)
We also know that calcium is important in the prevention of osteoporosis. A 12 year Harvard study of 78,000 women who drank 3 glasses of milk a day had a higher risk of hip and forearm fracture than those who dank one or less glasses per week. Another study from Sydney found high dairy consumption was associated with an increased risk of fracture. The countries with the highest rates of osteoporosis (US, England, Sweden & Finland) are the ones where people drink the most milk. (1-4)
 
So, now we come to the dairy challenge. Yes, it is high in calcium, but the bioavailability is actually rather low (30%), especially when compared with other sources such as brussels sprouts (64%), mustard greens (58%), or broccoli (53%). In fact, the animal proteins in dairy increase the excretion of calcium through urine. It has also been suggested that the daily recommended quantities are linked with increases in the risk of cancers, autoimmune diseases, ear infections and allergies in children, heart disease, and diabetes. (1-3)
 
What can I do to help my bone health if dairy is not the answer? Well, increasing fruit and vegetable intakes will help, limiting animal proteins, regular exercise and getting enough vitamin D.
 
 
 

1. Lanou A.J., Berkow S.E., & Barnard N.D. Calcium, dairy products, and bone health in children and young adults: A reevaluation of the evidence. Pediatrics. 2005: 115; 736.
2. Lanou A.J. Should dairy be recommended as part of a healthy vegetarian diet? Counterpoint 1-3 Am J Clin Nutr 2009; 89 (Supp): 1638S-42S.
3. American Academy of Pediatrics – Committee on Nutrition. Calcium requirements of Infants, Children & Adolescents. Pediatrics 1999;104(5):1152-1157.
4. Feskanich D., Willett W.C., Colditz G.A. Calcium, Vitamin D, milk consumption, and hip fractures: a prospective study among postmenopausal women. Am J Clin Nutr. 2003; 77: 504-511.
5. Cumming R.G. & Klineberg R.J. Case-control study of risk factors for hip factures in the elderly. Am J Epidemiol. 1994 Mar 1;139(5): 493-503.
6. Welten D.C. et al. Weight-Bearing activity during youth is a more important factor for peak bone mass than calcium intake. J Bone Min Res. 1994; 9(7): 1089-1096.