Oft-repeated basics of bone health are eat dairy products and greens to get enough calcium and vitamin D3, get enough sleep, and do weight bearing exercise. Current research say that’s not enough! There’s more we can do to preserve bone mass or even increase the density of your bones.
Eat! Bone mass doesn’t only depend on what we eat. We must also eat with 1200 calories a day as a minimum to keep our bones intact. Very low calorie diets were associated with poorer bone health independent of total body weight and even with weight training.
Eat veggies! Greens and yellows are especially good. After menopause, would you believe onions might be quite helpful for bone health?. Cruciferous veggies are great too so I hope you like Brussels sprouts and broccoli.
Eat high quality lean protein.
- 20 g, ideally with 1.7 g of leucine, is a good goal at each meal. Our processing limit is about 30 g of protein at one sitting.
- Plant protein is preferred as it’s more easily digested and has been associated with multiple health benefits.
- We need more protein the older we get, about 30 g at each meal.
Exercise and weight bearing activity helps if we eat enough nutritious foods.
Nutrition: Calcium and Vitamin D3 are popular supplements to support bone health, but they aren’t enough alone to build bone density. We also need magnesium, vitamin C, Vitamin K, Zinc … a total of 22 different nutrients! That requires a lot of high quality daily nutrition.
More is not necessarily better with calcium! Too much unbalanced calcium has been shown to promote heart disease in women and increase mental health problems. Unless prescribed by a physician, 1000-1200 mg is plenty when combined with a good range of nutrients. And, throw out those 1000mg calcium tablets! We can’t absorb more then 500 mg calcium at any one time.
Supplements I recommend:Vita-leaMulti (or better, Vitalizing strips), a plant protein shake and OsteoMatrix complex with two caplets before bedtime to guarantee all the required nutrition each and everyday. To make it easy for you, I’ve put together good bone support, better bone support, and best bone support packages for those whose bone health is threatened. Scroll down and click the various products for more information or “Ask Me A Question.”
Medicines requiring a physician’s eye. Too much thyroid hormone, steroids, SSRI’s, proton pump inhibitors, some anti-seizure medications, alcohol, tobacco, pot, and substance abuse can deplete bone density. Ask your doctor to monitor your bone health if you are using these medications on a long term basis.
Thanks for reading!