Tips for Healthy Bones

Tips for Healthy Bones

Calcium Requirements:

  • 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.

Vitamin Requirements:

  • 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.

Physical Fitness:

  • 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.
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