How to Suppress Mineral Loss and Stimulate Anabolism in Postmenopausal Bones with Appropriate Timing of Exercise and Nutrients
<b>Background</b>. Bone Health and Osteoporosis Foundation (BHOF) reports that as of 2023, approximately 10 million of older Americans have osteoporosis and another 44 million have low bone density. Osteoporosis is a serious handicap for the elderly and, in particular, for estrogen-defic...
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| Format: | Article |
| Language: | English |
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MDPI AG
2024-03-01
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| Series: | Nutrients |
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| Online Access: | https://www.mdpi.com/2072-6643/16/6/759 |
| _version_ | 1797239784729477120 |
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| author | Katarina T. Borer |
| author_facet | Katarina T. Borer |
| author_sort | Katarina T. Borer |
| collection | DOAJ |
| description | <b>Background</b>. Bone Health and Osteoporosis Foundation (BHOF) reports that as of 2023, approximately 10 million of older Americans have osteoporosis and another 44 million have low bone density. Osteoporosis is a serious handicap for the elderly and, in particular, for estrogen-deficient postmenopausal women, as it increases the risk of debilitating bone weakness and fractures. The BHOF recommendations for prevention of osteopenia, osteoporosis and bone fractures are to perform weight-bearing and muscle-strengthening exercises and to take recommended amounts of daily calcium and vitamin D. <b>Methods</b>. The purpose of this review is to describe and discuss recent evidence-based research on how to effectively utilize timing of exercise and calorie intake for stimulation of postmenopausal bone anabolism, and to provide this new information in the form of specific and actionable recommendations. <b>Results</b>. The five evidence-based recommendations are as follows: 1. Select an appropriate circadian time of day for exercise; 2. Increase walking speed to raise the movement momentum; 3. Eat a weight-maintenance meal one or two hours before the exercise bout; 4. Sustain the duration of walking activity (impulse) for 40 to 45 min; and 5. Repeat effective exercise stimulus 7 to 8 h after the first one to double the anabolic effect. Osteogenesis can also be increased with subthreshold mechanical loading, where needed, under several special circumstances. <b>Conclusions</b>. This review should provide pragmatic actionable pointers on how to utilize the idiosyncratic bone responsiveness to timing of movement and meals to prevent osteoporosis and encourage research toward a better understanding of how bone detects adequacy of a mechanical stimulus and determines duration of necessary rest to recover its sensitivity to mechanical stimulation and nutrients. |
| first_indexed | 2024-04-24T17:57:03Z |
| format | Article |
| id | doaj.art-3748e03373314ed39eff9b83951e88fd |
| institution | Directory Open Access Journal |
| issn | 2072-6643 |
| language | English |
| last_indexed | 2024-04-24T17:57:03Z |
| publishDate | 2024-03-01 |
| publisher | MDPI AG |
| record_format | Article |
| series | Nutrients |
| spelling | doaj.art-3748e03373314ed39eff9b83951e88fd2024-03-27T13:58:01ZengMDPI AGNutrients2072-66432024-03-0116675910.3390/nu16060759How to Suppress Mineral Loss and Stimulate Anabolism in Postmenopausal Bones with Appropriate Timing of Exercise and NutrientsKatarina T. Borer0School of Kinesiology, The University of Michigan, Ann Arbor, MI 48104, USA<b>Background</b>. Bone Health and Osteoporosis Foundation (BHOF) reports that as of 2023, approximately 10 million of older Americans have osteoporosis and another 44 million have low bone density. Osteoporosis is a serious handicap for the elderly and, in particular, for estrogen-deficient postmenopausal women, as it increases the risk of debilitating bone weakness and fractures. The BHOF recommendations for prevention of osteopenia, osteoporosis and bone fractures are to perform weight-bearing and muscle-strengthening exercises and to take recommended amounts of daily calcium and vitamin D. <b>Methods</b>. The purpose of this review is to describe and discuss recent evidence-based research on how to effectively utilize timing of exercise and calorie intake for stimulation of postmenopausal bone anabolism, and to provide this new information in the form of specific and actionable recommendations. <b>Results</b>. The five evidence-based recommendations are as follows: 1. Select an appropriate circadian time of day for exercise; 2. Increase walking speed to raise the movement momentum; 3. Eat a weight-maintenance meal one or two hours before the exercise bout; 4. Sustain the duration of walking activity (impulse) for 40 to 45 min; and 5. Repeat effective exercise stimulus 7 to 8 h after the first one to double the anabolic effect. Osteogenesis can also be increased with subthreshold mechanical loading, where needed, under several special circumstances. <b>Conclusions</b>. This review should provide pragmatic actionable pointers on how to utilize the idiosyncratic bone responsiveness to timing of movement and meals to prevent osteoporosis and encourage research toward a better understanding of how bone detects adequacy of a mechanical stimulus and determines duration of necessary rest to recover its sensitivity to mechanical stimulation and nutrients.https://www.mdpi.com/2072-6643/16/6/759bone osteogenesispostmenopausal bonenutritional requirementcircadian timingmeal and exercise timingrest-inserted exercise |
| spellingShingle | Katarina T. Borer How to Suppress Mineral Loss and Stimulate Anabolism in Postmenopausal Bones with Appropriate Timing of Exercise and Nutrients Nutrients bone osteogenesis postmenopausal bone nutritional requirement circadian timing meal and exercise timing rest-inserted exercise |
| title | How to Suppress Mineral Loss and Stimulate Anabolism in Postmenopausal Bones with Appropriate Timing of Exercise and Nutrients |
| title_full | How to Suppress Mineral Loss and Stimulate Anabolism in Postmenopausal Bones with Appropriate Timing of Exercise and Nutrients |
| title_fullStr | How to Suppress Mineral Loss and Stimulate Anabolism in Postmenopausal Bones with Appropriate Timing of Exercise and Nutrients |
| title_full_unstemmed | How to Suppress Mineral Loss and Stimulate Anabolism in Postmenopausal Bones with Appropriate Timing of Exercise and Nutrients |
| title_short | How to Suppress Mineral Loss and Stimulate Anabolism in Postmenopausal Bones with Appropriate Timing of Exercise and Nutrients |
| title_sort | how to suppress mineral loss and stimulate anabolism in postmenopausal bones with appropriate timing of exercise and nutrients |
| topic | bone osteogenesis postmenopausal bone nutritional requirement circadian timing meal and exercise timing rest-inserted exercise |
| url | https://www.mdpi.com/2072-6643/16/6/759 |
| work_keys_str_mv | AT katarinatborer howtosuppressminerallossandstimulateanabolisminpostmenopausalboneswithappropriatetimingofexerciseandnutrients |