How to Improve Bone Health
Here are simple strategies for maintaining your
bone health. Learn how to prevent bone loss that can result to osteoporosis.
Find out the role of calcium in bones.
bones are constantly being rebuilt. Almost all bone growth takes place during childhood
and teenage years. From mid thirties, bone loss is more than bone growth.
actions that you take and the foods you eat affect the quality of your bones.
to Improve Bone Health
- Eat a
healthy alkaline diet to maintain balanced PH
- Many fruits
and vegetables, especially greens, also include calcium
- Include exercises
daily that impact bones and improve balance
- Start slow
and add to your exercises over time to avoid injury
- Our bodies
use the alkaline materials that are locked in our bones to balance
- Impact exercise
(also called weight-bearing exercise) improves bone density
- You need
the muscular strength to support a strong sense of balance and maintain
your sense of proprioception
- Any failure
of your proprioception system can lead to serious injury
- Regular daily
movement, such as exercise and balance, positively maintains
- Investing in
your bones only takes a few minutes each day
Risks to Healthy Bones
of the major risks to bone health is poor minerals supply. This risk is greater
in the present society than it was for our distant ancestors. This is due to the change in environment and lifestyle factors.
Cultivated plant foods like
grains have far less calcium than do other vegetable food sources. In addition,
dietary calcium intake was probably twice as great in pre-agricultural times as
it is today.
Today we get less
exercise and far less sunshine exposure than did our ancestors. There is very
little vitamin D in the un-supplemented diet of most people.
Calcium is an important
mineral that is needed for bone and teeth health. Calcium is also necessary for
proper functions of the nerves, heart and muscles.
The Role of Calcium in Bone Health
studies have shown that calcium supplementation alone or with vitamin D
reduces the risk of osteoporotic fracture in elderly men and women.
calcium intakes through consuming dairy foods or supplements eventually
reduces bone resorption as fast as within two hours of intake.
and adolescents are a particularly important target for interventions to
increase bone mass. Research records that randomized controlled trails of
calcium or diary supplementation in children for periods of up to 3 years
found a greater bone mass accrual, possibly due to a reduction in the rate
of bone remodeling.
supplementation and adequate protein intake has important therapeutic
value in osteoporosis and combined supplements of calcium and vitamin D
are often recommended to patients with osteoporosis.
calcium supplementation studies which have shown a skeletal effect have
used intakes of at least 1000mg per day. Maintenance of body weight is
crucial, since moderate weight loss and low body weight are associated
with loss of bone mass and risk of fracture.
calcium intake can result in hypercalcaemia, renal insufficiency or renal
stones, and impaired absorption of other nutrients such as iron, phosphorus and
It has also been proven
that calcium supplementation appears to have less influence on bone loss in the
years immediately after the menopause, probably due to the overriding importance
of oestrogen deficiency during this time.
Bone Health Related Articles
Return from Bone health to the Best Calcium Supplement
Go to Homepage