Good Morning All,
I know I know it really goes Snap Crackle Pop! But, in my case I am going Crackle followed by Snap then a Pop. This time of year often reminds me of many things. Hay rides, the beautiful red, yellow, & orange hues of the changing leaves, warm fires, pumpkin pies and old injuries. Yes my bones suddenly remember the old times like…1983 and that nasty horse accident where my horse fell over on top of me (no that’s not me in the pic..mine was far worse), 1976 falling out of that tree and landing “wrong”, good ol 1987 rock face climbing accident cable snapped and…ahhh memories…
Anyway, if you are a consistent reader, you know that I mainly blog about outer beauty and offer tips, advice and recipes for great looking skin & hair etc.. Well today I would like to delve more than skin deep. So I will offer advice (hard learned advice) about good bone health. Because it is very important especially as we age.
Did you know?…
- Studies show that the vast majority of women do not meet the current recommended dietary intakes for two key nutrients for bone health – calcium and vitamin D? Many are grossly deficient and do not even realize it.
- Estimates suggest that about half of all women older than 50 will break a bone because of osteoporosis.
- Getting enough calcium, vitamin D and regular exercise are very important for your bones and good bone health.
- Eating fruits and vegetables is also essential for good bone health.
We need to drink enough milk and / or eat enough foods rich in vitamin D and calcium to help our bones stay and get strong as we age. No the cream in your coffee does not count. I know ’cause I asked 🙂
- Milk, low-fat or non-fat
- Milk, whole
- Milk shakes
Non Dairy Foods Rich in Calcium
- Collard greens
It is important to keep in mind that calcium’s percent Daily Value (% DV), which is a guide to how much of a particular nutrient you should get each day, on food labels is based on the adult requirements of 1000 mg a day. The % differs for children.
It is also important to obtain sufficient Magnesium levels in your diet for good bone density as well as dental health.
Magnesium aids the body with calcium absorption, creating strong teeth and bones. Magnesium is an important mineral that helps improve stamina, endurance, vitality, and energy levels.
Magnesium is involved in several hundred enzymatic reactions, being required for cardiovascular function and the conversion of carbohydrates, proteins and fats to energy. It also functions in muscle relaxation and contraction, nerve transmissions, and the removal of excess toxic substances from the body. Magnesium is one of the most abundant minerals in the soft tissues. WOW! That is SO COOL!
Back to Vitamin D & Calcium
Vitamin D is also known as the “sunshine vitamin.” Over 500 studies support vitamin D’s role in immune health. Other benefits that the nutrient supports are the absorption of calcium for building strong bones and teeth, the maintenance of joint and muscle comfort, the support of breast, colon and prostate health, as well as the maintenance of a healthy mood.
Vitamin D is a fat-soluble vitamin found in some foods such as fortified milk, oily fish and in some cereals. It is also manufactured by the body when the skin is exposed to sunlight. However; as my doctor puts it, don’t rely on sun exposure for any amount of vitamin D production unless you live near the equator! LOL..
Vitamin D comes in two forms: vitamin D2 and vitamin D3. Vitamin D3, also known as cholecalciferol, is the most effective form for maintaining adequate levels of vitamin D in the body. Therefore, it is important to choose the D3 form when supplementing with vitamin D.
So there you have it – I found researching this article fascinating! I hope that you found it as interesting and helpful as well.
Remember for bone health eat and drink calcium rich foods and drinks and supplement with vitamin D (D3) and Magnesium.
Have a Beautiful Day & All The Best To You!!!