Six Steps to Better Bone Health
Six steps to prevent osteoporosis and improve bone health
Engage in weight bearing exercise such as walking, yoga, running, dancing, aerobics, hiking, tennis and weight and/or resistance training at least 3 times per week for at least 30 minutes. Regular exercise reduces the rate of bone loss and helps reduce the risk of falling.
Limit alcohol to 0-3 drinks per week.
Make sure you are getting adequate calcium either in your diet or supplementation.
Ensure that Vitamin D blood levels are in the range of 50-70. Vitamin D is a hormone that helps your body absorb calcium. Our primary source of Vitamin D is produced by your body when your skin is exposed to sunlight. Most people require a Vitamin D supplement to achieve these levels. It is important to also take Vitamin K2 which aids absorption of calcium and direct the calcium to the bone while preventing calcification in the arteries.
Eat a diet rich in high-quality protein and minerals (calcium, magnesium and phosphorus. This includes fish, tofu, leafy greens and broccoli, yogurt, oats, quinoa, and nuts/seeds.
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