As we age, we start to lose bone density and bone mass. This becomes especially true for women after the menopause when the process tends to speed up.
Oestrogen is essential for healthy bones
As this hormone diminishes, bones weaken. For this reason, women are more like to suffer from bone fractures when they’re older than men.
But why do our bones lose density?
The unfortunate fact is that with age we lose calcium, amino acids and minerals that provide strength to our bones. Whilst genetics will play a large part in how our bones age, there are still a number of things we can do to keep them as healthy as possible.
Weight bearing exercises help keep bones strong
This is because the tension applied to the bone from muscles and tendons, stimulate the bone to produce more bone tissue. This results in stronger and denser bones. This will help decrease the risk of fractures, osteoporosis and osteopenia. Weight bearing can be your own body weight (as in push ups or many yoga exercises), gym equipment or free weights.
Nutrition is very important as well
Some foods will build you up and some will exacerbate bone loss. I always think of food as medicine and when it comes to your bones, this is very true. Likewise, some foods are like poison and will literally dissolve your bones away.
Here are the top foods to avoid:
1. CARBONATED DRINKS
Suffice to say these processed trans fats are bad for us in every single way. The processing of the oil kills off any naturally occurring vitamin K, a vital nutrient for healthy bones. Always use healthy oils and fats like olive oil, avocado oil, coconut oil and butter. Avoid all vegetable oils and read the labels of foods as they are added to nearly everything.
I’m a great believer in supplements while still eating as healthily as I can. Depleted soils, processed foods and an increasingly toxic world makes it more and more important to supplement, in my opinion.
BUT before you reach for the calcium, a word of caution. Many doctors still suggest their patients take this but a doctor of mine told me a very different story. He said to never take calcium as it can cause calcification. Of course it’s perfectly fine to eat foods that contain calcium.
Calcium is not the best supplement in any case for bones. You need the magic three. If you take nothing else, I would recommend these 3 which are good on so many levels.
D3 (I take 5000mg in winter)
Magnesium (I like magnesium glycinate as it’s a very good form and gentle on the gut)
These 3 work in synergy together and it’s important to take K2 with your D3. Magnesium is also good for stress and can help you sleep. These 3 are what you need for your bones.
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