Nutrition and Bone Health: What’s the Link?
Looking for the best ways to keep your bones strong? Concerned about osteoporosis and joint pain? Then you might have to tweak your diet! Calcium, vitamin D, phosphorus, zinc, and other key nutrients support bone health. Even the slightest deficiency can result in bone loss and degenerative diseases. These nutrients are particularly important for children, seniors, and menopausal women.
As you age, your bone mass decreases. At the same time, your joints become less flexible and lose their mobility. Bone health and strength rely on a balanced diet. Certain foods can help prevent and manage osteoporosis, increase bone mineral density, and boost your range of motion. The following nutrients are crucial for maintaining strong, healthy bones:
About 99 percent of your body’s calcium is stored in the bones. This mineral supports bone growth and development, prevents osteoporosis, and regulates metabolism. Since your body can not make calcium on its own, it must be obtained from foods. The recommended daily dose is 1,000 to 1,500 milligrams. The modern diet, which relies heavily on processed foods, only provides 500 to 850 milligrams of calcium per day.
Vitamin D helps your body absorb calcium from food. Children who lack this nutrient in their diet are at higher risk for rickets, a condition that causes bowed legs, weak bones, and skeletal deformities. In adults, vitamin D deficiency may cause osteomalacia, also known as softening of the bones.
If you are located in Ontario, Canada. Here is a great resource of how much Vitamin D you should be having on a daily basis.
Creatine is usually associated with muscle growth and sports performance. However, this amino acid benefits your bones too. Studies show that creatine supplementation may lower the risk of hip fractures, falls, and osteoporosis.
A natural supplement, such as AMPED Power by Isagenix, delivers optimum doses of creatine. This pre-workout formula boosts your strength and endurance, increases bone density, and reduces fatigue.
Chondroitin and Glucosamine
Supplements containing chondroitin sulfate and glucosamine prevent joint wear and tear, improve bone strength, and maintain tissue integrity. Glucosamine also fights inflammation and slows down aging, which helps lower your risk of degenerative diseases. For this reason, it’s widely recommended in arthritis treatment.
Make sure you choose a quality product that’s specially designed for bone health. The Joint and Pain Relief System from Isagenix consists of a fast-absorbing gel and tablets that promote tissue growth and repair. It helps relieve joint pain, strengthens your bones, and eases muscle tension.
Not only is diet and nutritious foods very important to our bones, but physical exercise is also a contributor to the health of our bones.
People who are physically inactive have a higher risk of osteoporosis than do their more-active peers in the same age group. Include some kind of physical activity each day into your routine. Activities such as walking, jogging, Racketball and climbing stairs, Jump rope, Dancing and Football can help you build strong bones and slow bone loss. This happens because your bones are living tissues and exercising the tissue will help new tissue to form in your bone.
Our biggest gains in bone health come just before and during puberty. This is a good reason to have your children be physically active. Whether it be they are in extracurricular sports and activities or they are out at a park every day after school climbing trees and jumping rope with friends.
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