It may come as no surprise to some that I have been researching building bone naturally since I fractured my ankle. I had my yearly physical this year a week before my accident. A bone density scan was included which showed very little bone loss. When you reach the age of 30, you have achieved your peak bone mass. At 72, that has been many years ago for me. I discovered some ways to build and maintain bone naturally and will share some of those with you today.

Vegetables are great for your bones. They are a high source of vitamin C which stimulates the production of bone-forming cells. Vegetables increase bone mineral density, also called bone density. Bone density is the measurement of calcium and other minerals found in your bones. A high intake of green and yellow vegetables has been shown to protect bone mass in older women.

One of the best exercises for bone health is weight-bearing or high-impact exercise. Strength training was found to be more beneficial for women versus men. It increases bone mineral density, bone strength, and bone size. It may also protect against bone loss in younger and older women.

Fifty percent of bone is made of protein, so it only makes sense that getting enough protein is important for healthy bones. Low protein decreases calcium absorption and may affect bone formation and breakdown. You should consume up to 100 grams of protein daily balanced with vegetables and calcium intake.

Speaking of calcium, it is the most important mineral for bone health as it is the main mineral found in bone. Adequate calcium intake daily protects bone structure and strength. 1000 mg per day is recommended, for teens 1300 mg is recommended and older women require 1200 mg. Foods high in calcium include seeds such as sesame, celery, and chia. Also, cheese, yogurt, sardines, beans, lentils, almonds and leafy green vegetables.

Two of the vitamins I take daily are D and K. Vitamin D helps your body absorb calcium, and aside from oral intake, it is readily available with sun exposure and food sources including fatty fish, liver, and cheese.

Vitamin K supports bone health in the process of bone formation and prevention of calcium loss. There are two common forms of vitamin K. MK-4 and MK-7. MK-4 is found in small amounts in liver, eggs, and meat. MK-7 is found in fermented foods like, cheese, and sauerkraut.

Avoiding low-calorie diets, those providing less than 1,000 calories per day can lead to lower bone density. To build and maintain strong bones, follow a well-balanced diet that provides at least 1200 calories per day. Maintaining a healthy weight can support bone health. Being on a what I call Yo-Yo diet, repeatedly losing and gaining weight, is detrimental to bone health. Being too thin, or too heavy negatively affects bone health.

Calcium isn’t the only mineral important for bone health. Magnesium is key in converting vitamin D into its active form that promotes calcium absorption. Magnesium-enriched foods include dark chocolate, avocados, nuts, legumes, and seeds like flax, pumpkin, and chia seeds.

Zinc is a trace mineral needed in small amounts; it helps make up the mineral part of your bone. Zinc promotes the formation of bone-building cells and prevents excessive bone breakdown. Great sources of zinc are beef, shrimp, spinach, flaxseeds, oysters, and pumpkin seeds.

Omega-3 fats found in fatty fish decrease bone breakdown and increase bone formation. Our bodies do not make Omega-3 fats, so we have to consume them. Grass-fed meat and seafood are sourced high in omega-3 fats. It is recommended to eat at least two servings weekly or consider omega-3 supplements.

No matter what age you are, bone health is important at all stages of life. It is something most of us take for granted and don’t even think about until we start to show symptoms, or as in my case, an injury. Fortunately, it’s never too late to start taking care of your bones.

Start implementing the lifestyle changes and nutrition that will help you maintain your bone health.

Until next time,

Peace, Love, and Blessings💖