The decrease in our bone density is part of a normal aging process, but can lead to a high risk of fractures, especially in women. A healthy lifestyle with sufficient physical activity is the first measure to prevent osteoporosis. In addition, a sufficient supply of omega-3 fatty acids helps to slow down bone resorption.
From about the age of 30, bone density begins to decrease. Various external and internal factors can dramatically accelerate this normal aging process, leading to premature osteoporosis and the associated increased risk of fractures.
In Central Europe, about one in four women and one in 17 men are affected by osteoporosis. Women of advanced age are more at risk than men because they generally have a lower bone density and therefore, age-related osteoporosis becomes dangerous quickly. Furthermore, the change also removes an important protective factor for bone health – the female sex hormones.
What do omega-3 fatty acids have to do with bone fractures?
Sufficient intake of omega-3 fatty acids has been shown to reduce the risk of fractures. For example, a study showed these results, as it was conducted by Ohio State University with 400 women suffered a hip fracture.
These women had a much lower content of omega-3 fatty acids in their red blood cells than the comparable group of healthy women of the same age. The underlying mechanism was investigated in more detail in animal experiments. It was shown that a high proportion of the omega-3 fatty acids DHA and EPA inhibits the activity of the cells responsible for bone resorption.
A further study by Penn State University illustrates that bone resorption is actively slowed down. A high intake of omega-3 fatty acids was directly associated with a lower excretion of substances that are characteristic of bone resorption. All in all, it can be concluded that omega-3 fatty acids protect bones from degradation and thus help maintain bone density.
The right nutrients and exercise for strong bones
A balanced diet with sufficient calcium is a solid basis for good bone health at any age. The absorption of calcium is supported by vitamins A, C and D, among others.
In addition, sufficient intake of omega-3 fatty acids is recommended to support bone density. The most important sources are high-fat fish such as mackerel, salmon and herring. If two fish meals per week are too much for you, omega-3 fatty acid preparations can help you to easily ensure the supply of these important nutrients.
In the case of products, the omega-3 fatty acid content should be taken into account. High-quality preparations not only contain sufficient quantities, but are also highly purified. Finally – as in so many areas – physical activity is indispensable for bone health. This applies to every age. Who begins thus early enough, can lay with nutrition and movement the foundation-stone for long healthy bones.
