Essentials for Maintaining Healthy Bones…April 21st, 2012
The impact of bone density goes far beyond simply getting enough calcium. Many women face concerns about bone loss, especially as they get older and the risk of osteoperosis rises. Getting the right nutrients when you are young can help prevent the loss of bone density as you age, but even the bones of older women can benefit from a diet full of bone density vitamins, minerals and phytochemicals.
Calcium gets the most press as a bone-boosting mineral, and for good reason. Deficiencies can lead to osteoperosis and a loss of bone density. Women between 19 and 50 require 1,000 mg of calcium daily. The requirement rises to 1,300 mg daily for those over 50 and currently already experiencing some type of bone deficiency any foods contain calcium, but milk is probably the most well known source. Other dairy products, such as cheese and yogurt, and other leafy green vegetables, such as Swiss Chard and spinach, also contain high levels of calcium. Consuming canned sardines or salmon with bones can also boost your calcium intake. If you take a calcium supplement, take only 500 mg at a time, since the body cannot effectively absorb more than that.
Phosphorus works with calcium to build hydroxy apatite, a vital structural component of bone. Women over 19 should get 700 mg of phosphorus daily. Most foods have some level of phosphorus including dairy, meat, bread and nuts. Too much phosphorus, over about 3,000 mg per day can be detrimental to bone health, but high levels of calcium, over 2,000 mg/day, can mitigate this effect.
Vitamin D is necessary for bones to properly absorb calcium. The National Osteoperosis Foundation recommended 400-800 IU per day for women under 50, and 800-1,000 IU per day for older individuals. A much higher intake, up to 2,000 IU/day is suggested for those who are near or already suffering from bone loss. The skin can also create vitamin D when exposed to sunlight, so some individuals may get enough by simply spending time outdoors.
Exercise plays a major part in increasing and maintaining solid bone health. Weight bearing exercises, yoga, walking, running and cardio workouts have all been proven to have a major impact to build bone strength. Another effective tool that continues to raise awareness in those suffering from bone loss or osteoperosis is vibration therapy. Continued studies at the National Institutes of Health are reporting numbers of increased bone mass and density in patients who are suffering from bone loss that have been diligently using vibration therapy.
In most cases, getting the nutrients from whole foods such as fruits, vegetables and nuts that you need to protect and maintain bone health is better than getting them in supplement form. The nutrients in foods interact with one another to provide the most benefits. These same whole foods may also contain other useful components, such as fiber and phytonutrients, that may have beneficial effects that are yet undiscovered.
Other nautural products that have been found to be beneficial in preventing and reversing bone loss are: Bone-Up, Ionic Fizz Plus Calcium, Soy Isoflavones,Omega-3 Fish.Oil, Ultra Strength Rx Omega- 3 Factors by Natural Factors.
This post was particularly dedicated to one of our readers who inquired about bone loss due to a chronic degenerative disease that they suffer from. I hope this gives you a little more insight and maybe even have provided some options that you were unaware of. Please remember to always DO YOUR HOMEWORK and when you DO better you Feel better!!!
Continued Light & Love