The value in being mindful is something we are hearing about more and more. As such, the practice of mindfulness is becoming mainstream as there is far greater recognition of the connection between our body and our mind in respect of our health and wellbeing. What we may not have considered is the fact that mindfulness can also directly support healthy bones as it seeks to address one of the main culprits for lower bone mineral density: stress.
How stress impacts bones
Primarily, stress affects our endocrine system. Not a term that most of us have heard about, it is a messenger system comprising feedback loops of hormones released directly into our circulatory system. It is the ‘stress hormone’ cortisol which does the damage. Elevated levels of cortisol inhibit bone formation, reduce calcium absorption and can lead to bone loss over time. In more detail, the high levels of cortisol interfere with the balance between osteoblasts (bone-building cells) and osteoclasts (bone tissue absorption cells). This results in an increased likelihood of greater levels of breakdown of bone which, in turn, increases the risk of osteoporosis.
How can mindfulness reduce stress?
Mindfulness and meditation can play a valuable part by nurturing relaxation and reducing the stress response. The practice helps lower cortisol production and reduce inflammation which can improve bone density over time.
Mindfulness increases healthy lifestyle habits
As well as reducing your stress and cortisol levels, there is a further link between practising mindfulness and having ‘healthier habits’. People who practise mindfulness become more aware of their health and wellbeing and naturally move towards healthier lifestyle choices, such as a better diet and increased physical activity. These, too, help bring about better bone health.
5 Ways You can Practice Mindfulness at Home
- Mindful Breathing
Spend a few minutes each morning focusing on your breath. Sit in a comfortable position, close your eyes and take slow, deep breaths. Count your breaths to stay present, inhaling for a count of four, holding for two and exhaling for six. This helps activate the parasympathetic nervous system (the network of nerves which relaxes your body), lowering cortisol levels. As well as helping you to start your day with a feeling of calm, it can be used at any time of day when you’re feeling a little stressed.
- Body Scan Meditation (Toes to Top)
This relaxation technique helps tune into sensations in your body. Lie down comfortably, close your eyes and focus your attention on each part of your body, starting from your toes and moving upward. Notice areas of tension and consciously relax them as you move up your body. This practice can relieve physical tension that is often caused by stress. It also helps you to achieve restful sleep which is essential for bone repair.
- Mindful Eating
Take your time when eating to allow yourself to enjoy your meals. Instead of eating in front of the TV or computer, choose to focus on the colours, textures and flavours of your meal. By so doing, you will improve your digestion and absorption of calcium and other nutrients critical for bone health.
- Stretching or Yoga Practice
Gentle stretching or yoga helps relieve muscle tension and promotes relaxation through your breathing and controlled movement, aligning the mind and body. Whilst combatting stress, it also strengthens muscles that support bone health, making you more physically resilient.
- Get back to Nature
Spending time outdoors, even if it’s just a short walk around the garden or a local park, can bring big benefits. Be mindful as you walk – don’t plug yourself into a podcast or music! Paying attention to the nature around you reduces stress hormones and lowers blood pressure, whilst undertaking gentle physical activity. You will feel both physically and mentally refreshed.
Benefits Over Time
Mindfulness and meditation will help you to support a balanced lifestyle, which is essential for maintaining strong bones as you age. By making mindfulness a regular habit, you can help alleviate the impact of stress on your bone density and overall sense of wellbeing.