As we age, our bone density decreases and diseases such as osteoporosis can occur. The best way to avoid this, or decrease the chance of this disease, is by making sure your bones are strong now. Exercise, diet and supplementation are all important for building strong bones and maintaining bone health.
Many studies have shown the value of calcium along with other minerals and vitamins in supporting bone health. The best way to get calcium and other supportive nutrients is a combination of diet and supplements. This has shown to be a more effective way of protecting bone mass than diet alone or supplementation alone.
So first thing, make sure that you are eating healthfully. Make sure that your diet contains foods that are rich in calcium, magnesium, vitamin D and zinc. Although dairy is most people's go-to for bone health, there are many other options for getting your calcium and other bone-supportive nutrients.
Vegetables (provide calcium, vitamin K, vitamin C)
• Leafy green vegetables: kale, collards, mustard greens, arugula, bok choy, parsley, watercress, mesclun, spinach, Swiss chard, turnip greens, dandelion greens, beet greens
• Broccoli, cabbage, carrots, zucchini, acorn or butternut squash, celery, cauliflower, Brussels sprouts
Protein (supports collagen)
• Beans, free-range chicken, fresh ocean fish, sardines, anchovies, oysters, organic eggs, grass-fed meat
Whole grains (provide magnesium and manganese)
• Brown rice, whole wheat, barley, oats, rye, millet, cornmeal, amaranth, quinoa, teff, buckwheat
Healthy fats (provide vitamin K and vitamin D)
• Extra virgin olive oil, sesame and sunflower oils, flaxseed oil, coconut oil, butter, nuts, seeds, eggs, flaxseed, avocados
Trace mineral-rich foods (provide trace minerals such as boron, selenium, phosphorus, magnesium)
• Seaweeds, nuts, seeds
is also crucial, so include walking or some form of weight-bearing exercise in your everyday routine.
In terms of supplements, there are many choices out there. For bone health, the relationship between calcium and vitamin D is an important one. And it is not just calcium and vitamin D. Studies show that supplementation of the average American diet is recommended for vitamin D, calcium, magnesium, silicon, vitamin K, and boron, all of which are all important for bone health,
Pathway Bone Guardian
is a formulation of 12 vitamins, minerals, and co-factors needed by the body to build and maintain strong bones and joints. Because it contains a natural hydroxyapatite form of calcium, it provides protein and other ingredients that comprise the organic portion of bone. Plus, it has been shown to be especially well-absorbed by the body, an essential benefit, since our ability to absorb calcium and other minerals typically declines with age.
Photo from here, with thanks.