How to Maintain Strong Bones

As we age it becomes more important to look after our bone health. Women develop osteoporosis more easily than men because of hormonal changes and nutrient malabsorption. How can we look after our bones to ensure that we remain strong and active?
Here are some recommendations for increasing calcium absorption through food and exercise:

• Get sufficient Vitamin D from sunshine. Our skin needs to be exposed to sunlight in order to make Vitamin D which is essential for bone health. It is recommended to expose around 20% of your skin to sunlight (avoiding the mid-day sun during summer)for 20 minutes. Sunshine through cloud is also effective, but requires longer exposure.
• Eat calcium, magnesium and mineral-rich foods especially grains, legumes, leafy greens and seaweeds.
• Exercise regularly and moderately to halt calcium loss and increase bone mass. Bones need to bear weight and exert force against gravity to prevent loss of calcium.
• Calcium supplements can be helpful but should be taken in conjunction with other nutrients like magnesium, potassium, manganese, boron, silica, and Vitamin K.
• Presoak grains and legumes before cooking to neutralise phytic acid which can block mineral absorption.

 We hope you found this helpful. To support your health further through nutrition, massage and reflexology call or text 087 9510554 or e-mail solaceholisticcentre@gmail.com

Reference: 'Healing with Wholefoods', Paul Pitchford, 2002.