Next time you find yourself in a massive crowd of people, take a good look around. You’ll notice that, as a society, we’ve put on weight around our middles, yet people have lost density where it’s needed – their bones. It’s time to gain back our skeletal strength. The question is, how did we get to this point?
Eating habits, sedentary lifestyles, and technology are some reasons for our weakened bones. Compared to our ancestors who hunted and gathered food (before the advent of supermarkets and smartphones), their bones were stronger. Activities such as walking, running, lifting, and other physical tasks caused their body to pack calcium to strengthen their bones.
In contrast, what do we do? We drive and rely on convenience even for food – we drive to grocery stores and fast food chains or even have someone deliver food right to our doorstep.
Researchers from the John Hopkins University School of Medicine, used a portable X-ray machine to scan ancient human bones in museums. They examined museums mostly in Europe, commuting from one location to another, observing the gradual weakening of bones over the past 30,000 years. Christopher Ruff, one of the researchers, said, “We found that European humans’ bones grew weaker gradually as they developed and adopted agriculture and settled down to a more sedentary lifestyle, and that moving into cities and other factors had little impact.”
Interestingly, only a certain group of people today possess bones strong enough to compare to paleo bones – professional athletes. However, only some of their bones may be stronger. Ruff explains, “The difference in bone strength between a professional tennis player’s arms is about the same as that between us and Paleolithic humans.” The study found that, in serious tennis players, the bones in the arm, which holds the racquet, can be up to 40% denser than the bone in the other arm.
So, what’s the solution to this bone density problem? Don’t sit idle; instead, engage in physical activities that can help your bones regain their strength. Going to the gym and lifting weights or engaging in outdoor activities, such as jogging, can help. It is crucial to remember that your body is an adaptive biosystem that can respond well to challenges. By engaging in exercises such as jogging, jumping, and weight-lifting, you push your bones to get stronger in response.
Although our bones may never regain full paleo strength, engaging in physical activities will significantly strengthen them compared to being sedentary. Small changes in your daily routine can make a massive difference – if you usually drive short distances, opt for walking instead. Choosing stairs over elevators, getting up and stretching from time to time while working in an office, and participating in sports or attending exercise classes can help improve your overall bone health.
Nutrition also plays a vital role in bone health. Calcium, vitamin D, and protein are key nutrients in maintaining healthy bones. Incorporating more whole foods such as dairy products, leafy green vegetables, nuts, and seeds can provide crucial nutrients that support bone strength.
If you are experiencing consistent joint or bone pain, it is essential to consult a healthcare professional for possible solutions. Additionally, be careful and mindful about the types of exercises you engage in to avoid straining your body. Start gradually and increase the intensity over time.
In summary, it’s crucial to be proactive in prioritizing our bone health. Bones have the capacity to adapt and respond to physical challenges. Incorporate regular exercise and opt for healthier food choices to help strengthen your bones. Small changes make a big difference.
