Most people lose about 0.5% of bone mass per year after the age of forty. Chronic bone loss leads to low bone mineral density and the deterioration of bone tissue – osteoporosis. Many adults are not aware that they have weak bones until they happen to fall and suffer a fracture or brake. Women lose bone mass during menopause due to the drop of bone-protecting hormones.
Nutrients, which are necessary for optimal bone health, are absorbed and utilized by the body most efficiently from whole, unprocessed foods. In some situations, such as some dietary restrictions or difficulty in achieving the right level of nutrients from food alone, supplements can be an efficient and convenient way to make sure that you’re meeting your nutritional requirements. Recommended nutrients as an additional way to help you achieve optimal bone health and may aid in a faster surgical recovery with reduced risk for post-operative complications:
- Calcium – found in cheese, yogurt, milk, leafy greens, tofu with calcium, dairy, nuts and seeds. We need calcium to build and repair bones.
- Vitamin D – the “sunshine vitamin”, naturally synthesized by the body when exposed to sunlight. The amount you need to take depends on your geography, sun exposure, and current blood level. Vitamin D is needed to build bones and absorb calcium.
- Vitamin C may help reduce bone loss in men (found a lot of vegetables and fruits).
- Zinc has a positive influence on bone mass. Found in beef, pork, lamb, nuts, whole grains, legumes, and yeast.
- Omega-3 Fatty Acid – is associated with beneficial effects on bone health. Fish are a great source of fatty acids, but are the cause for concern regarding mercury toxicity.
- Protein and Phosphorus – found in a variety of plant and animal-based sources.
- Vitamin K2 – helps to bind calcium and is essential to the function of several proteins. Found in dairy, meat, poultry, and food made from fermented soybeans (natto).
- Vitamin E is antioxidant that helps to fight off free radical destruction of bones. Found in nuts, seeds, dark leafy greens, and tomato sauces.
Follow an Alkaline diet in order to preserve an optimum acid/base balance in your body. Also, when you are dieting , you lose mass, including bone, so a proper diet is a must. Keep your diet colorful. Pigment-rich vegetables and fruits deliver vitamins, minerals, phytonutrients and flavonoids, contributing to bone health. Drink in moderation. Lift weights. Jump. Run. Walk. Carry things. Let your body know that you need bones!
Consider a supplementation only if you REALLY need it, and you are not getting your nutrients from food. High-dose supplementation won’t help you, and can be harmful. Call our office if you want to know which amount of which supplement is the best for your particular situation.