Building Better Bones

Having strong bones will be crucial for our body as we age and for our overall health.

Did You Know?

Our bone mineral density is a better predictor of how long we will live than cholesterol or blood pressure levels.

It's never too late to strengthen or maintain our bones, so begin today.

Water makes up 20% of bone mass.

Bones 101.

Bones are made up of collagen, a type of protein that is ossified with calcium, phosphorus, magnesium, and zinc. These minerals are designed to harden and strengthen the bone.
Our hormones [estrogen, testosterone and parathyroid] regulate our bone health by building and breaking down bone tissue.
When we focus on eating nutritious foods we support this process through providing the essential building blocks of collagen building and miniralizing our bones.
Our bones are continually going through the process of remodeling by both breaking down old bone tissue and building of new bone tissue.
Our body requires calcium, vitamin D, magnesium, and vitamin K for this process to work efficiently.
Physical stressors like weight-bearing exercises such as walking, running and resistance training place stress on our bones which strengthens them, reduces the risk of fractures and increses the density of our bones.

Eat For Healthy Bones.

Our bones require a wide range of nutrients, minerals, and water for building and maintenance,. so it's important to pay attention to what we eat.

Calcium.

We utilize calcium for bone health, muscle function, nerve transmission and blood clotting.

Our body tightly regulates calcium levels and when we don't get enough through our diet or if it's not balanced with other minerals and nutrients, our body will pull calcium from our bones and teeth to keep us functioning and unfortunately over time, our bones can become weakened.

Symptoms of calcium deficiency include;

Dental cavities
Muscle cramps
Brittle nails
Bone fractures

Maintaining bone health as we age requires us to be diligent in choosing foods that are rich in calcium.

Calcium Foods - [aim for 1,000-1,200mg of calcium daily]

Sardines with the bones
Organic, grass-fed Dairy; milk, yogurt and cheeses
Salmon with the bones
Chia Seeds
Nuts & Seeds
Leafy Greens

Vitamin D- [aim for >60ng/mL]

Vitamin D unlocks our body's ability to absorb calcium, so beyond getting enough calcium, we need to make sure we have optimal vitamin D levels too.

Vitamin D also helps to regulate the levels of calcium and phosphorus in the blood for bone mineralization.

Vitamin D deficiency is very common today and getting 10-30 minutes of sun exposure several times a week is recommended.

The amount of vitamin D we need varies based on our skin type, location and time of year.

A great way to track how much vitamin D we need is by using the app; D Minder Pro to tell how much sun you need at certain times of the day or the app; Circadian which allows you to track sunrise, light & dark, uva/ uvb rays to find the best time of day for supplementing vitamin D levels through sun exposure.

Foods and Supplementation.

Before taking vitamin D supplements, get your levels tested to avoid excess vitamin D levels.

I suggest considering a Vitamin D + K2 supplement as an effective way to boost levels.

Another way to increase vitamin D is to eat fatty fish like salmon, mackerel and sardines.

Phosphorus.

Phosphorus works with calcium to build and maintain the essential balance for proper energy metabolism, strong bones and teeth

Take note; Regular use of antacids will lower phosphorus levels and affect the calcium/ phosphorus balance.

Foods to Eat.

Organic Grass-fed Dairy
Meat
Fish
Whole Grains [not refined, processed foods with grains as an ingredient]

Magnesium. [aim for 350-400mg daily]

Magnesium is called the 'master mineral' due to the fact that it's essential for many functions in our body including optimal bone health.

Magnesium supports calcium absorption and maintains proper bone structure.

Symptoms of magnesium deficiency include;

Muscle cramps/spasms
Body aches
Fatigue
Poor or disrupted sleep
Anxiety
Irregular heartbeats

Foods to Eat.

Avocados
Dark Leafy Greens
Nuts & Seeds
Dairy

Most of us can benefit from adding a magnesium supplement for best muscle function and sleep quality.

What Type of Magnesium Should I Take?

Citrate supports bowel regularity, digestion
Glycinate supports sleep, muscle tension, anxiety
L-Threonate supports cognitive function, memory, severe sleep problems
Malate allievates chronic pain, fatigue and diabetes
Oxide is poorly absorbed and less bioavailable. Avoid this type.

Vitamin K2

Vitamin K2 regulates bone remodeling and directing calcium to the bones so it's imprtant to include this in a vitamin D supplement.

When we have optimal levels of vitamin D and K2, we can avoid dental cavities and weakened bones which can result in frequent fractures, especially as we age.

Eating fermented foods regularly helps to support vitamin K levels because the bacteria in the fermentation process produces vitamin K. Our body can absorb it more easily, so that the vitamin K remains in the bloodstream longer, which is good for bone health.

Foods to Eat.

Organic, Grass-fed Butter
Cheese
Fermented Foods
Vitamin D supplements with K2 included

Zinc.[aim for 8-11mg. daily]

Zinc plays a key role in bone formation and growth by helping to regulate bone turnover and supporting collagen synthesis.

It's always best to get zinc through foods, but for those with Chron's Disease, celiac or chronic users of antacids for reflux, absorption of zinc is compromised.

I recommend in these situations, to suplement with zinc piccolinate or gluconate [8-11mg daily].

Take note; It's best to take zinc with food to avoid stomach issues.

Foods to Eat.

Meat
Shellfish
Legumes
Nuts & Seeds

Protein. [aim for 30+ grams per meal]

Making sure you are getting adequate protein every day will help ensure best bone strength and avoid bone loss.

Take note; Increase daily protein amount as you age as older adults don't metabolize protein as efficiently. The caution around excess protein consumption is only warranted when deficient in other nutrients which can cause other deficiency issues.

I recommend following optimal guidelines of 0.8-1 gram per pound of optimal body weight.

For example, a 150 lb person should be aiming for around 120 grams of protein daily.

That's a lot more protein than most people are eating!

Water.[aim for 1/2 ideal body weight in ounces]

Adequate hydration is essential for proper bone health and along with aiding in nutrient transport, water supplies improved bone function.

We need to pay attention to how well we are hydrating so that our bones and joints remain lubricated.

This allows for adequate calcium transport throughout our bloodstream.

There is no absolute rule for hydration, but generally increasing our water consumption will provide many benefits.

Electrolytes.

Drinking plain water won't help our our nutrient delivery because we can experience an imbalance in mineral levels in our body.
I recommend adding a pinch of a quality sea or celtic salt in each glass of water.
Another option is to add an electrolyte supplement like LMNT, http://drinklmnt.com which helps maintain hydration with a balance of minerals.

Allow thirst to signal you need to drink more water and drinking beyond can be a problem because it diluts electrolytes [especially sodium] which can lead to headaches, low energy, cramps, confusion and general lethargy.

Take note; The solution to avoid this is NOT to stop drinking water, but to pay attention to supporting your water consumption with electrolytes that contains sodium, potassium, and magnesium.

Lifestyle Practices.

Weight-Bearing Exercises.

Resistance exercise is essential for maintaining and improving our bone health because it stimulates bone formation and strengthens bones by creating stress which prompts our bones to adapt and become denser. The key is to be consistent by finding something you like.

Try This.

Walking
Yoga
Pickleball/Tennis
Lifting Weights
Squats & Lunges
Resistance Bands
Rebounding

For maximum results, adding resistance training with weights 20-30 minutes 2-3 X per week will realize better bone health.

Sleep.

Adequate sleep is crucial for our bone health by supporting our body's natural repair and regeneration processes. During deep sleep, our body produces growth hormones that help to rebuild and maintain bone tissue.

When our sleep is regularly disrupted or we "cheat our sleep", we increase the risk of bone loss.

Healthy bones require 7-9 hours of quality sleep every night.

Establish a regular bedtime routine.
Turn off screens 30 minutes before bedtime.
Create a cool, dark sleeping space.

Stress.

Did you know that chronic stress can impact our bone health.?

Elevated cortisol occurs when we are in a stressed state. This has an huge impact with calcium absorption and increases calcium loss from our body which leads to lower bone density and a higher risk of osteoporosis.

To allievte stress, find ways to manage your stress load through meditation, deep breathing, getting outside in nature, connecting with others, art, crafts or other creative outlets and finding a faith community.

Smoking & Alchohol Use.

External stressors can have a significant impact on bone health.

Alcohol consumption can also contribute to bone loss by interferring with the body's ability to absorb calcium and other essential nutrients.

Smoking decreases blood flow to the bones, hinders calcium absorption, and disrupts the balance of hormones that regulate bone formation and breakdown, all of which can lead to weakened bones and an increase risk of fractures.

Bone health can be a forgotten part of our wellness routine, but it's essential for us especially as we age.

Supporting both what we eat and how we live will ensure that we will continue to enjoy a quality of life.

It's never too late to begin working on best bone support by making small consistent changes.

I can help you find easy ways to improve your long-term bone health.

You can find me here.

https://www.janlindquistntp.com

Thanks for reading,

Jan