Keeping your bones strong through your senior years should be a priority. Bones support you and help with mobility. Nutrition plays a significant part in keeping bones healthy. The primary nutritional requirements for bones are calcium, magnesium, phosphorus, vitamin D, and vitamin K. A PH-balanced die will help too.
Bones are a vital component of the body. They support us and help us move. Changes take place in our bones on an ongoing basis. Our nutrition and our hormones play a part in how well the bones renew themselves. We need this bone renewal to avoid osteoporosis and possible breaks or fractures, particularly as we get older.
Osteoporosis is a disease that weakens the bones. The bones become brittle and are susceptible to breaks and fractures with minor force. It is most common in those over 50 years old. Women, in particular, are most at risk. As women age, estrogen levels decrease, and the production of new bone slows down. Proper nutrition helps diminish the occurrence of this bone condition.
The calcium in our bodies needs to stay balanced to keep our bones strong and healthy. The levels of calcium are constantly changing. Our bones release calcium into the bloodstream and absorb it from the bloodstream as needed. For this reason, everybody needs to make sure they consume foods with calcium or take calcium supplements daily. Phosphorus is another main component of the bone structure. You can get calcium and phosphorus by eating dairy products, such as milk, yogurt, and cheese. Also, put leafy greens, tofu, and bony fish on your menu to round it out.
Magnesium works much like calcium, as it is stored in the bones and released into the bloodstream when needed. Vitamin D will not be able to do its job without magnesium. Low levels of this mineral are a known risk factor for osteoporosis. Calcium needs magnesium to perform optimally, so do not supplement with calcium without adding magnesium. Many foods containing calcium also contain magnesium. Another way to add magnesium to your diet is to soak in Epsom salt baths for 12 to 15 minutes. Epsom salt is magnesium sulfate and is absorbed through your skin. Be mindful that too much magnesium intake can cause diarrhea.
Calcium and phosphorus need vitamin D to help it absorb into the bones. Vitamin D is known as the sunshine vitamin, and you can get your recommended amount by spending 10 to 15 minutes daily out in the direct sun with enough bare skin to absorb it. However, many areas of the world do not get sunshine daily and year-round and may be too cold to expose much skin. Supplements, as well as certain foods, are available to help. Milk, whole eggs, and certain fish are good sources of vitamin D.
Vitamin K is a fat-soluble vitamin considered essential for bone health. Studies have shown that a high dose of this vitamin works best. Women who took vitamin K supplements with their calcium, magnesium, and vitamin D fared better than those who did not include vitamin K. If you take any blood thinning medications, you should talk with your doctor first, as this supplement may interfere. Foods that have vitamin K are mostly leafy greens, such as spinach, broccoli, Brussels sprouts, and kale.
Another tip for strong bones is to lean more towards a PH-balanced diet. Too many people have acidic diets, heavy on protein and light on produce. This type of diet leaves your bones fragile. Fruits and vegetables should make up two-thirds of your plate at every meal. They are more alkaline than acidic and better for your bones. Only one-third of your plate should be protein and whole grains.
Keeping your bones healthy and strong is vital to leading an active, mobile life. This is especially true for women as they head toward menopause since the estrogen levels decrease. Nutrition plays a significant role in bone health. Remember to get your recommended doses of calcium, phosphorus, magnesium, vitamin D, and vitamin K. This can be done with food or supplements.