It’s pretty humerus

Bone Health 101

Osteoporosis is not a natural part of aging.

Bone loss can cause osteoporosis, but there are lots of things you can do to keep your bones healthy through your life.

Supplements for Bone Health

Calcium

This supplement works with Vitamin D to create and keep healthy bones – calcium is the base of bone tissue, and vitamin D helps the body absorb and process the calcium. 

Calcium is found in legumes, dairy products and leafy greens. If you tend to avoid those, you may want to add a calcium supplement to your daily routine.

Oftentimes, you can find supplements that deliver calcium, D and magnesium all in one, so you can take less supplements and gain more rewards!

 

Vitamin D

Few foods contain significant amounts of Vitamin D, making deficiency common for all ages.

Your body makes Vitamin D naturally when exposed to sun, however in the PNW, exposure to the sun can be too weak or too rare to generate enough of the mineral.

By taking a vitamin d supplement, you will not only reap the benefits of helping strengthen your bones, but you may also feel happier as if you had spend a day in the sun!

If you want a more natural approach, check out these ways we outlined during the winter.

Collagen

Your bones are made mostly of collagen, which gives them structure and helps keep them strong.

Collagen contains the amino acids glycine, proline and lysine, which help build bone, muscle, ligaments and other tissues.

Collagen hydrolysate, aka gelatin, comes from animal bones. It has been used to relieve joint pain for many years. Studies have shown that taking a collagen supplement helps inhibit osteoporosis-causing bone breakdown.

Add collagen powder into your morning coffee or tea to strengthen your bones and skin!

Other ways to keep your bones strong

1.

Avoid processed foods.

Processing strips foods of natural nutrients that help retain bone health. Even when added back into products (foods labeled enriched), overly-processed foods lack the full array of nutrients found in their natural counterparts.

2.

Choose whole ingredients.

Whenever you have the choice, go for foods with whole grains, which are far richer in nutrients linked to bone health. Look at the ingredients panel of breads, cereals and look for “whole grain” as the first ingredient.

3.

Go for a rainbow of variety.

Next time you head to the grocery store, try a new grain, such as bulgur or quinoa, and a new vegetable, like okra or eggplant.As nutritionists say, a rainbow diet will help ensure a balance of necessary nutrients.

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