The Bone Building Regimen
Expert’s Name: Gail Edgell
Osteoporosis: A Frightening Word to Many
No matter how many risk factors you have, it is never too late to start building bone. Bone is an organ, just like your heart, lungs, and muscles, so treat it with respect and care.
So what are some things you can do to help prevent or reduce bone loss?
- Cut back or eliminate alcohol and caffeine.
- Quit smoking.
- Eat five or more servings of fruits and vegetables per day. These are high in vitamins and minerals which help to prevent calcium loss through the urine.
- Eat phytoestrogens. Soy and ground flaxseed are great choices. Several studies have shown that regular intake of soy isoflavones can help increase bone mass.
- Vitamin D exposure. Get at least 15 minutes of sun exposure every day without getting burned, or supplement with vitamin D3.
- Vitamin C is necessary for the manufacture of collagen, a protein that is found inconnective tissue and cartilage and is essential for proper bone formation. Good sources of C are kiwi, green peppers, oranges, broccoli, grapefruit and grapes.
- Vitamin K which is found in green leafy vegetables.
- Magnesium which helps to convert vitamin D into a usable form and plays a role in the calcification of bone. Evidence suggests that there should be a balance ofcalcium and magnesium in the body. Good sources of magnesium are peanuts, lentils, tofu, wild rice, bean sprouts and chicken.
- Weight bearing exercise. Get at least 3 sessions per week of cardiovascular and strength training exercises.
- Balance your hormones. Estrogen and testosterone are two bone building hormones. Make sure that your levels are within range.
- Decaffeinated green tea. According to an American Journal of Clinical Nutritionstudy, drinking green and black tea on a regular basis can increase bone density.
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