It is not that often that we stop to think about bone health – until later in life when a health concern may pop up. Bones are continuously being built up and broken down right throughout our life, and so it is important that we are adequately replacing bone building nutrients to support optimal bone health as we age.
Tips for healthy bones
Healthy bones result from three main factors:
- A nutritious diet containing protein, and a wide variety of colourful vegetables, and calcium.
- Safe amounts of sunshine for naturally produced Vitamin D.
- An active lifestyle to support bone density.
Why do our bones need Calcium?
Bones store calcium for important functions such as muscle contraction, nerve transmission and the release of hormones. The body continues to naturally draw calcium from our bones as it needs it, which is why we need to ensure we are getting enough calcium through our diet. Food’s high in calcium are kale, spinach, broccoli, soybeans, dairy products, tahini, almonds, and sardines.
Why do bones need Magnesium?
Magnesium helps to control and regulate calcium metabolism, therefore it’s important we get enough magnesium through our diet each day. Foods such as nuts, seeds, leafy greens, and avocados are all good sources.
Why do bones need Vitamin D?
Vitamin D is essential as it helps with the absorption of calcium. Vitamin D is best sourced from exposure to the sun, but it can also be found in foods such as fish liver oils, butter, egg yolk and sprouted seeds. Vitamin K is also an essential cofactor for Vitamin D metabolism, that is found in kale, broccoli, spinach, and cabbage.
Your Daily Dose of Vitamin D: Our Top Picks for every Season.
Why do bones need exercise?
Exercise, or more specifically weight bearing exercise, places pressure on the ends of our bones – which causes the bone to build more cells and become denser. It is the act of the muscles tugging on the end of the bones during weight bearing exercise that leads to strong healthy bones. Bone density changes regularly throughout life, so it important to incorporate this type of exercise into our routine.
Bone Health supplements and products
Aside from these important diet and lifestyle tips, you can take a supplement for Bone Support and Joint Support.
We have a wide range of supplements and products to support Bone & Joint Health. These come in many forms, including capsules, tablets, liquids, powders, topical creams and oils, and oral drops to name a few.
See our extensive Health Concerns re for helpful tips that you can use to support your health and wellbeing journey.
