- 99% of the body’s calcium supply is stored in the bones and teeth which supports their structure and function.
- Bone itself undergoes continuous remodeling, with constant resorption and deposition of calcium into new bone.
- If you cannot fulfill your calcium requirement from dietary sources alone, supplementation might be a suitable alternative. But do not be overzealous — excess calcium can also promote bone loss due to its interference with manganese absorption.
- Just 15 minutes of sunlight a day on exposed areas of the body — particularly the hands and legs — along with a healthy diet, should be enough to get your basic requirement of vitamin D.
- Most high-quality multivitamin/mineral supplements also contain 200-400 units of vitamin D.
- It’s important to realize that calcium works synergistically with vitamins D and K2, so taking calcium supplements alone may actually end up doing more harm than good.
Prevention from Falls:
- Fractures are often caused by falls. Do what you can to help reduce the risk of falling.
- Especially if you are over the age of 60.
- Have your vision checked.
- Check your home and workplace for hazards
- loose rugs
- exposed electrical cords
- clutter under foot that may increase your chances of a spill.
- Wear low-heeled, soft-soled shoes to reduce your risk of tripping, and watch those stairs.
Away From Smoke & Alcoholism:
- Smoking and heavy alcohol use can reduce your bone mass and increase your risk for broken bones
- Heavy drinking is a health risk for many reasons, including the effects on bones.
- Research shows that chronic heavy alcohol use, especially during adolescence and young adult years, can dramatically affect bone health and increase the risk of osteoporosis later in life.
- Weight-bearing exercise is paramount when supporting your bone health. No doubt about it — sedentary people are much more prone to weaker bones.
- Walking at least 20 minutes a day will help prevent bone loss in your hips. I also recommend weight-bearing aerobic exercise to strengthen the heel of the foot.
- Add weights to your exercise regimen to promote heart and bone health.
- Not only does strength training increase endurance, it takes
- stress of joints
- promotes healthier cartilage
- promotes bone growth.