How to Boost Bone Health
Building Strong Bones
The Basics of Bone Health
Bones are being built in a human body up until the age of 30 where peak bone mass is achieved. From then on, bone loss occurs at varying degrees depending on the health, heredity, and other factors of the individual. Post menopause is a time of rapid bone loss for women. The statistics concerning fractured hips in the U.S. population are staggering: four in ten women and one in ten men will break or fracture their hip at some point in life. Strong bones can eliminate this risk and can boost senior health and quality of life. There are several vitamins that can be achieved through diet and/or supplementation that will assist an individual in combating or reversing bone loss.
Many people mistakenly assume that popping the correct calcium supplement will eliminate risk for osteoporosis and osteoporosis treatment. Too much or the wrong form of calcium has been found to have harmful effects in the body such as buildup of calcium outside the skeletal system and concomitant health complications. Calcium is readily available in nutritional form in the western diet. Good sources of calcium include nuts, seeds, deep green leafy vegetables, and dairy products. There are numerous vitamins that aid in the absorption of calcium into the bones, which strengthens bone density. These vitamins include:
- Vitamin K
- Vitamin D
- Vitamin B12
Vitamin K directs the calcium into the skeleton. It makes calcium consumption purposeful and effective.
Vitamin D helps the body to absorb calcium and can be obtained through diet, daily sunlight exposure, or tanning beds.
Magnesium should be taken in equal parts to calcium. 80% of people are deficient in magnesium because of the food supply. In addition, medications and fluoride consumption can decrease available magnesium. An overabundance of calcium coupled with a deficiency of magnesium can cause muscles to malfunction. It is important to keep calcium and magnesium levels in harmony for maximal bone and body health.
Vitamin B12 plays a critical role along with the aforementioned vitamins in bone strength. Those people found deficient in B12 have lower levels of osteoblasts or cells that form bone. At risk especially are vegan and vegetarians who do not consume animal foods that are rich in Vitamin B12.
These vitamins along with a healthy diet and weight bearing exercise will go a long way in supporting bone density and health.