🦴 Bone Health Day During PHAM: Your Bones Are the Foundation of Your Healthspan

Did you know that you reach your peak bone mass by age 30?

That means by the time many people are just getting started in their careers, building families, and feeling invincible, the foundation of their skeletal strength has already been laid.

From that point forward, we are either maintaining and optimizing bone quality, or slowly losing it.

On Bone Health Day during PHAM (Preventative Health Awareness Month/Movement), I want to shift the conversation from reactive to proactive.

Bone health is not a 65+ conversation.
It is a lifespan conversation.

Bone & Muscle: The Foundation of your Overall Health

As a Registered Massage Therapist with a background in Kinesiology and 34 years in clinical practice, I have seen firsthand:

• Bone and muscle health determine mobility.
• Mobility determines independence.
• Independence determines quality of life.

We talk about heart health.
We talk about brain health.

But your musculoskeletal system is the chassis of your entire body.

And bone changes are often silent.

You don’t feel bone loss happening.
You feel the fracture.

That’s why early detection and prevention matter.

Peak Bone Mass & What Happens Next

• Peak bone mass: ~age 30
• Gradual bone loss begins thereafter
• Muscle mass (sarcopenia) begins declining as early as your 40s
• Up to 50% muscle mass may be lost by the 8th decade if not addressed

When we lose muscle, we lose:

• Strength
• Power
• Balance
• Shock absorption
• Fall protection

And falls are the leading cause of fragility fractures.

Prevention is not optional. It is essential.

It’s Not Just Bone Density, It’s Bone Quality/Fragility Score also matters!

For years, the focus has been on Bone Mineral Density (BMD) referred to as the TScore . as the only metric to diagnose osteoporosis.

But mounting research, including work led by Paola Pisani , published in the National Library of Medicine, shows that bone quality/fragility score are powerful predictors of 5-year fracture risk, in both men and women.

You can have “normal” density and still fracture.

Why?

Because bone strength depends on:

• Microarchitecture
• Structural integrity
• Turnover rate
• Hormonal balance
• Nutrition
• Muscle loading
• Inflammation
• Gut health

We must look at the full picture.

DEXA vs. REMS: A More Comprehensive View

The traditional standard has been DEXA (Dual Energy X-Ray Absorptiometry):

• Measures bone quantity (BMD)
• Uses low-dose radiation
• Requires referral
• Typically covered after 65 or with risk factors
• Non-mobile

But innovation has arrived.

The OSTEOSOUND REMS Bone Scan

(Radiofrequency Echographic Multi-Spectrometry)

• Health Canada approved
• Non-ionizing (no radiation)
• Portable — can go into communities, corporations, nursing homes
• Self-referral friendly
• Assessable from age 21+ - an effective preventative health tool.
• Provides BMD and bone quality
• Generates a Fragility Score (5-year major fracture risk)
• Immediate reporting

This allows us to:

• Establish baseline earlier
• Track change more accurately
• Take action sooner
• Empower individuals to take action and make impactful lifestyle changes that can positively impact bone health, instead of waiting for crisis

We can literally take REMS-on-the-Road into workplaces, wellness events, and communities across Canada, bringing prevention to the people.

That’s healthcare evolution.

Stocking Your Bone Health Toolbox

Assessment is step one.
Action is step two.

So Let's talk about what belongs in your musculoskeletal toolbox:

Protein Intake

Aim for approximately 1.0–1.1 g of protein per pound of ideal body weight daily
Protein supports both muscle and bone matrix integrity.

Progressive Resistance Training

Strength training is not optional.

• 2–3 sessions per week
• Focus on progressive overload
• Work with proper form

Muscle pulls on bone.
Bone adapts to load.

Jump Training

Jump training (or plyometrics) uses dynamic, high-impact movements (e.g., hopping, jump-downs) to achieve similar, if not higher, loading through gravitational force and ground reaction

Balance Training

Effective balance training to prevent falls includes daily, short, exercises that strengthen legs and core while challenging stability, such as one-legged stands, heel-to-toe walking, and tai chi. Targeting adults 65+, these exercises improve coordination, build confidence, and injury risk.

Key Balance Exercises for Fall Prevention

• One-Legged Stand: Stand on one leg for 10-30 seconds, using a chair for support if needed.
• Heel Drops - 30- 50 per day
• Heel-to-Toe Walk: Walk in a straight line, placing the heel of one foot directly in front of the toes of the other.
• Weight Shifting: Stand with feet hip-width apart and shift weight to one side, lifting the opposite foot.
• Sit-to-Stands: Sit on a sturdy chair and stand up without using hands, strengthening legs.
• Standing March: March in place, lifting knees high to improve coordination.

Tips for Success

• Safety First: Perform exercises near a wall or sturdy countertop for support.

Low Intensity Vibration Plate

Developed with support by NASA, Marodyne LiV is a certified, clinically proven, non-invasive, home use treatment option for people suffering from bone density and bone quality loss.

Marodyne LiV uses Low-intensity vibration to stimulate your body and provide benefits similar to running 18 kilometers per day!

Simply stand on the Marodyne LiV device while watching TV, reading, or listening to music. Every 10-minute home-based session provides a natural way to stimulate your muscles and help you to live a healthier, more independent life.

Take advantage of the OSTEOSOUND discount of $300 off using CODE: Good Vibes

Gut Health

Your ability to absorb minerals matters.
Inflammation impacts bone turnover.

Hormonal Health

Cortisol, Estrogen, testosterone, thyroid function all influence bone remodeling.

Vitamin D & Nutrient Support

Calcium, K2, magnesium, collagen but always individualized and discussed with your healthcare provider.

From Reactive to Proactive

For too long, osteoporosis has been labeled “an old person’s disease.”

It’s not.

It is a lifespan condition influenced by lifestyle, muscle health, hormones, stress, alcohol intake, smoking, medications, and nutrition.

When we know better, we do better.

And that’s why I am so passionate about partnering with Megan Buhrmester, Founder of OSTEOSOUND, to bring the REMS bone health analysis technology combined with preventative health education to communities across Canada.

This is about:

• Education
• Empowerment
• Early detection
• Generational health
• Health-span

Watch the Bone Health Playlist

I’ve created a YouTube Bone Health playlist featuring conversations with professional from multiple lenses. Tune in and learn.

Knowledge builds confidence.
Confidence builds action.

My Final Thoughts on Bone Health Day

Your bones are not separate from your overall health.

They reflect:

• How you move
• How you nourish yourself
• How you recover
• How you manage stress
• How you age

The Big Picture

Musculoskeletal health is not just about:

• Back pain
• Neck stiffness
• Sore knees

It is the foundation system that:

• Regulates metabolism
• Protects your nervous system
• Supports mental clarity
• Maintains independence
• Reduces healthcare burden

It’s foundational to becoming the CEO of your health.

Because when your foundation is strong, everything above it thrives. 🦴

On this Bone Health Day during PHAM, let’s shift from waiting for a fracture to building strength intentionally.

Book your REMS Bone Scan:
https://ceoofyourhealth.clinicsense.com/
📞 647-577-4757 | 905-906-7836 | 905-90-OSTEO