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- Vitamin D
Promoting Bone Health
Build bone strength and bone mass by increasing your Vitamin D level through regular, moderate exposure to ultraviolet light (and supplements if recommended by your health professional).
UVB or Ultraviolet B light allows the body to produce Vitamin D which in turn enhances calcium absorption and increases bone strength. Adequate Vitamin D is also known to help prevent numerous other diseases and conditions, such as high blood pressure, diabetes, auto-immune disease and up to 16 types of cancer. If medications or other health related issues prevent controlled exposure to UVB, speak to your health professional for supplement guidance.
Maximise your intake of all 19 essential bone building vitamins and minerals.
Essential bone nutrients include fat soluble Vitamins A, D and K, water soluble vitamins B6, C and Folic Acid, along with numerous minerals. Key bone minerals include, calcium, magnesium, potassium, manganese, zinc and copper. Eating fresh fruits and vegetables along with complex carbohydrates is the best way to get many of these nutrients. Essential fats and proteins are also important. Ask your health professional if a health supplement may be necessary for you.
Use nutritional supplements if necessary and always when prescribed by a medical practitiioner.
Surprisingly, many of us do not obtain enough of the key bone nutrients from our diets. Many individuals consume less than half the recommended daily intake of calcium. Additionally, up to 80% of people may may be deficient in magnesium and more and more individuals are low in Vitamin D - the sunshine vitamin!
Eat a balanced diet with lots of whole fresh foods.
Whole fresh foods provide a balance of essential nutrients. eating several servings of of fresh fruits, vegetables, complex carbohydrates, proteins and some nuts will provide you with your essential bone elements. For every 10 foods you eat, six of these should be vegetables - especially leafy green ones! Two should be fruit, one a lean protein and one a starchy carbohydrate.
Minimize your intake of bone damaging anti-nutrients such as alcohol, caffeine, soft drinks, salt, saturated fats and tobacco.
When these anti-nutrients are taken in excess, they can cause damage to bone. Each of these substances robs the body of vital nutirents and when taken in combination, they are likley to cause serious health issues. Cut as many of these items from your diet as possible.
Build digestive strength by eating healthy, regular meals.
Your digestive system is the hub of your body. The way you eat can enhance or limit digestive strength. Chew food thoroughly and at a moderate pace; choose fressh foods over processed ones. Eat regularly and avoid over consumption.
Eat a bone enhancing alkaline diet.
A diet high in sugar, caffeine, poor proteins and highly processed foods, create an excess of metabolic acids within the body. Over time, these acids damage bone. By increasing fruit and vegetables in the diet, excess acidity is reduced and balance is restored to our internal chemistry. this in turn helps to preserve both muscle and bone.
Develop an exercise programme that will build bone mass and muscle strength.
It is medically well documented that regular physical exercise helps to develop bone as well as muscle. Ask your health professional for the best exercise programme for you. Do not attempt to take on radical or strenuous new exercise regimes without professional guidance, especially if you are new to exercising.
Do your best to cope with stress and avoid unnecessary distress.
Emotional, mental and physical stress all increase our internal distress hormones. These in turn withdraw vital nutrients and substances from our bones.
Vitamin D and Calcium's Contributions to Bone Health.
One of vitamin D's greatest contributions to health is promoting strong, healthy bones. Vitamin D deficiency is associated with skeletal diseases characterized by weak bones, such as rickets in children and osteomalacia and osteoporosis in adults. Vitamin D combined with calcium supplementation is widely known to help decrease postmenopausal bone loss and prevent osteoporosis. Furthermore, vitamin D combined with calcium can help decrease the risk of hip and non-vertebral fractures.
Osteoporosis prevention may optimally begin early in life. In a retrospective study, investigators compared prepubescent females who received oral vitamin D in infancy to those who did not. Girls who received vitamin D had significantly increased bone mineral density compared to those who did not receive the vitamin.
While commonly thought of as a female disease, osteoporosis affects men as well. Osteoporosis and associated fractures are increasingly prevalent in men, and mortality rates following major fractures are higher in men than in women. As with women, osteoporosis prevention in men should begin in youth and continue in adulthood, using vitamin D, calcium supplementation, and physical activity. Bone density screening may be an important tool in assessing osteoporosis risk.
While early detection and monitoring of osteoporosis have advanced greatly, most osteoporosis patients are not treated for the cause of their fractures, nor are those who are at most risk being placed on preventive medical programs. In light of the proven cost effectiveness of osteoporosis prevention using vitamin D, calcium, and weight-bearing exercise, this apparent disregard is highly alarming. Enormous sums of money are spent on osteoporosis-specific pharmaceutical drug development and marketing, yet millions of Americans do not receive adequate preventive treatment that costs literally cents a day.