Bone Health Support

Your Diet and Bone Health

For healthy bones, we need a diet rich in calcium and vitamin D. 

Calcium is the main mineral found in bones, and it's recommended you have 1,000-1,200 mg per day. The older you get, the higher your calcium intake should be. 

You can get calcium from eating foods such as seeds, beans, lentils, spinach, rhubarb, cheese, and yogurt. In addition, many breakfast cereals are fortified with calcium. 

Vitamin K is also important for the health of our bones. Dark leafy green vegetables are a great source of vitamin K. Try to eat vegetables every day. 

For your body to absorb enough calcium, you should also make sure you are eating enough protein. A woman should eat about 46g of protein a day and a man 56g. 

Vitamin D and Bone Health

Another essential vitamin for the health of our bones is Vitamin D. This helps your body absorb the calcium needed for healthy bones. 

Very few foods contain vitamin D. You can find it in some oily fish such as tuna and salmon; eggs contain vitamin D, and milk is often fortified with it. 

To get enough vitamin D, you need to spend time in sunlight. Your body is then able to produce the vitamin. 

Vitamin D deficiency is one of the most common deficiencies, around 42% of Americans are deficient. 

Supplements for Bone Health

One of the best ways you can support the health of your bones is with supplements. A vitamin D supplement is vital, especially during the winter months.

You can also take calcium supplements or combination supplements designed specifically for your bones' health.

Exercise and Bone Health

Another excellent way to maintain bone density as you get older is regular exercise.

Strength training and weight training are great ways to prevent bone loss, especially for women.

To improve your bone health, try incorporating regular strength exercises into your routine.

Simple Steps to Protect Your Bones

Without healthy bones, life can become difficult. Just a few simple steps for strong bones can help you live a long and healthy life.

Eat your vegetables, get regular exercise and take vitamin D and calcium supplements.

Supplements for Bone Health Support:  Found