How to Keep Your Bones Strong
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Getting enough calcium into your diet as you age can be difficult, especially if you are not eating dairy products or other calcium-rich foods every day. Fortunately, there are other ways to keep your bones strong and healthy. Follow these tips to prevent your bones from weakening as you get older.
CALCUIM SUPPLIMENTS
Tips For Good Bone Health
Calcium is essential for building and maintaining strong bones. But what if you don’t get enough of it? Because you might not get enough calcium through your diet, it’s a good idea to take a supplement. Learn about other ways you can keep your bones healthy in order to reduce your risk of osteoporosis and bone fracture.
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Why Is Calcium Important?
Calcium is very important because it helps form and maintain strong bones. It also plays a role in muscle contraction, blood clotting, nerve conduction, intracellular signaling and membrane channeling. It is a vital component of all cell membranes and helps regulate hormone secretion. Calcium is involved in numerous biochemical processes within your body; therefore, it’s essential that you get enough of it to remain healthy. Unfortunately, many people don’t get enough calcium in their diet.
Healthy Sources Of Calcium
Include calcium-rich foods in your diet. The National Institutes of Health recommend that adults between 19 and 50 years old get 1,000 milligrams of calcium each day and adults over 50 years old get 1,200 milligrams daily. Here are some great food sources for you to get more calcium into your diet
When Can I Start Taking Calcium Supplements?
Calcium supplements are usually only recommended once you’ve hit menopause. A calcium supplement is often recommended if you have osteoporosis or osteopenia, or if you smoke or drink alcohol on a regular basis. It’s also not uncommon for doctors to prescribe calcium supplements for children who haven’t been getting enough calcium in their diets.
What Should I Look For In A Supplement?
A common misconception about calcium supplements is that they are one-size-fits-all. It’s important to choose a supplement that matches your lifestyle and needs. If you eat healthily and exercise regularly, you may want a supplement with added vitamins and minerals like magnesium, manganese, or vitamin D. If you’re lactose intolerant or sensitive to gluten, look for a hypoallergenic option like Nature Made Calcium Gummies with Vitamin D3.
Make Sure You're Getting Enough Vitamin D
It’s hard to talk about calcium without also discussing vitamin D. The two work together—when you get enough of both, your bones stay strong and healthy, but if you don’t get enough vitamin D, calcium can be excreted in your urine (and all that calcium has got to come from somewhere). Inadequate levels of vitamin D are associated with bone fractures and osteoporosis. Talk with your doctor about how much vitamin D is right for you.
Other Considerations Regarding Bone Health
Vitamin D, Osteoporosis, and Bone Cancer: If you’re wondering about other nutrients important for bone health, then look no further than Vitamin D. According to a study published in The Journal of Clinical Endocrinology & Metabolism , vitamin D deficiency is highly prevalent among those who suffer from osteoporosis.
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