This blog post will walk you through: vitamins for bone support.
How To Boost Your Bone Health
“I’ve never been on any medications, and at 61, I didn’t want to start,” she says. “My doctor said, ‘OK you’ve got 2 years to try everything in terms of diet and exercise to try to stop losing bone, but if it continues to get worse, we’ll need to put you on medication.’. ”
Warren, a librarian, did her research, and what she found was a treasure-trove of low-cost ways to change her diet and tweak her lifestyle.
She cut back on salt and started snacking on bone-healthy foods like prunes, celery, and walnuts. She curbed caffeine, added a calcium and vitamin D3 supplement to her day, and with the help of a physical therapist, begin doing daily weight-bearing exercises. “Everything has remained the same — and that’s good news,” she say.
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Vitamin D
Of course, not everyone is fortunate enough to reside in a region where this is possible year round. For this reason, supplementation is often recommended. Adults older than age 50 should take between 800 and 1,000 international units, or IUs, of vitamin D a day.
Dietary Calcium: The Foundation For Lifelong Wellness
As you probably know, calcium makes up a significant portion of your bones and teeth. Calcium is actually the most abundant mineral in the body, and well-known for its importance to bone health. A tall, calcium-packed glass of milk is iconic for its bone benefits.
In addition to dairy, leafy greens, like kale and spinach, are other reliable sources of calcium. Soy beans and broccoli also contain significant amounts. Fortunately, many cereals, breads and juices are fortified with calcium.
Additionally, calcium supplements can also increase your intake and help avoid a potential deficiency. By paying attention to calcium intake in your 20s, you can get a head start building up calcium reserves that your body will utilize well into the future.