Less Sleep Helps Maintain Strong Bones

Conventionalwisdom says an average of seven to eight hours of sleep a day is ideal to maintain good health, but this does not apply to the bones, according to a recent study. For those who are 60 or older, bones will be stronger if they sleep less. 

A research team led by Choi Hyun-rim at Kyunghee University Medical Center analyzed the correlation between sleeping time and bone density. The data was gathered from a health survey of 2,679 men and women aged 60 or over from 2008 to 2010. 
 

The result showed that women who slept fewer than eight hours a day had higher bone density than those who slept more. The less they slept, the higher the density was. The results were consistent for groups that slept an average of five, six, and seven hours a day. 

"There is less pressure on the bones when lying down compared to standing up," Choi explained. "The more you lie down, the less stimulated bone cells become and the less they make bone." 
 

For the same reason, people who weigh less tend to have less bone density than those who weigh more. 
 

Osteopenia or osteoporosis, where the bone density falls to 75 to 90 percent of the normal level, affects 50-80 percent of people over 50. 
 

The elderly and those with weak bones should reduce the time they spend lying down and become more active outdoors. Brisk walking, jump rope and other aerobic exercises are great ways to maintain bone health and should be done at least two times a week. 
 

Quitting smoking and drinking, and boosting calcium and vitamin D intake are also recommended.

        VOCABULARY:

1. Conventional  (adj.) - based on what is traditionally believed and what is usually done
2. Correlation (n.) - mutual relation of two or more things, parts, etc.
3.  Pressure (n.) -  the ratio of force to the area over which that force is distributed
4. Elderly  (n.) – pertaining to people past middle age and approaching old age
5. Brisk (adj.) - active, fast, and energetic.
6. Aerobic (adj.) - pertaining to or caused by the presence of oxygen.

COMPREHENSION QUESTIONS:

1. To which was sleep studied in relation to?
2. What is the condition where the bone density falls to 75 to 90 percent of the normal level, affects 50-80 percent of people over 50?
3. What are the examples of great ways to maintain bone health?

DISCUSSION/DEBATE:

1. Do you agree that there is a correlation between sleep and bone density? Why / Why not?
2. Based on your routine, how many hours of sleep do you need to function effectively for a day?
3. Do you do more activities sitting down on one position or standing and moving around?  
4. How aware are you of your bones’ condition?