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Recommended supplements: Krill Oil, Glucosamine 750, Fish Oil, Tresos B multivitamin, tumeric curcuminoids. Mediherb Curcuma activ, Bioceuticals Chondroplex, bioceuticals Inflammzyme, Bioceuticals  ultra clean antartic krill oil 1500mg, bioceuticals ultra clean epa dha

 

Clinical trials have shown that supplementation with glucosamine krill oil and fish oils can help to reduce joint inflammation and swelling, increase joint mobility and help to reduce pain. Glucosamine is the building block for cartilage repair and is particularly useful for wear and tear problems such as osteoarthritis. 

A diet rich in calcium food sources from various sources and not just dairy is recommended for bone health. Other nutrients are also essential for bone health.

 

 

Risk factors you can control

 

  • Diet. Getting too little calcium can increase your chances of getting osteoporosis. Not getting enough vitamin D can also increase your risk for the disease. Vitamin D is important because it helps the body use the calcium in your diet. Vitamin D is absorbed naturally from the sun. Note sunscreens block vitamin D absorption from the sun.
  • Physical activity. Not exercising and not being active for long periods of time can increase your chances of getting osteoporosis. Like muscles, bones become stronger–and stay stronger–with regular exercise.
  • Body weight. Being too thin makes you more likely to get osteoporosis.
  • Smoking. Smoking cigarettes can keep your body from using the calcium in your diet. Also, women who smoke go through menopause earlier than those who don’t smoke. These things can increase your risk for osteoporosis.
  • Alcohol. People who drink a lot are more likely to get osteoporosis.
  • Medicines. Certain medicines can cause bone loss. These include a type of medicine called glucocorticoids (gloo-ko-KOR-ti-koids). Glucocortiocoids are given to people who have arthritis, asthma, and many other diseases. Some other medicines that prevent seizures and that treat endometriosis (en-do-me-tree-O-sis), a disease of the uterus, and cancer can cause bone loss, too. 
  • Eat a well-balanced diet rich in calcium and vitamin D. Good sources of calcium include low-fat dairy products, and foods and drinks with added calcium. Good sources of vitamin D include egg yolks, saltwater fish, liver, and milk with vitamin D. Some people may need to take nutritional supplements in order to get enough calcium and vitamin D. The charts below show how much calcium and vitamin D you need each day. Fruits and vegetables also contribute other nutrients that are important for bone health.
  • Get plenty of physical activity. Like muscles, bones become stronger with exercise. The best exercises for healthy bones are strength-building and weight-bearing, like walking, climbing stairs, lifting weights, and dancing. Try to get 30 minutes of exercise each day.
  • Avoid soft drinks Phosphorus is a component of soft drinks and many processed foods. Some studies suggest that excess amounts of phosphorus may interfere with calcium absorption. 
  • Avoid excessive amounts of caffeine: Large daily intake of coffee i.e. more than one cup a day increases calcium excretion form the body.
  • Other nutrients essentiial for bone health include:

 

Other Nutrients Affecting Bone

What Is the Effect on Bone?

Boron

May enhance calcium absorption and estrogen metabolism.

Copper

Copper helps certain enzymes and local regulators function properly so that we can form the optimal bone matrix or structure for bone strength.

Iron

Iron helps certain enzymes and local regulators function properly so that we can form the optimal bone matrix or structure for bone strength.

Magnesium

60% of the magnesium in our bodies is found in our bones in combination with calcium and phosphorus. Magnesium appears to enhance our bone quality. Studies suggest that it may improve bone mineral density, and not getting enough may interfere with our ability to process calcium.

Manganese

Manganese helps certain enzymes and local regulators function properly so that we can form the optimal bone matrix or structure for bone strength.

Protein

Proteins are our bodies’ building blocks. We use protein to build tissue during growth and to repair and replace tissue throughout life. We also need protein to help heal fractures and to make sure our immune system is functioning properly.

Vitamin C

Vitamin C helps certain enzymes and local regulators function properly so that we can form the optimal bone matrix or structure for bone strength.

Vitamin K

Vitamin K helps certain enzymes and local regulators function properly so that we can form the optimal bone matrix or structure for bone strength.

Zinc

Zinc helps certain enzymes and local regulators function properly which in turn helps our bodies form the optimal bone matrix or structure for bone strength.

 

Sources of Calcium:

  • Tofu (calcium fortified)
  • Soy milk (calcium fortified)
  • Green leafy vegetables (e.g., broccoli, brussels sprouts, mustard greens, kale)
  • Chinese cabbage or bok choy
  • Beans/legumes
  • Tortillas
  • Sardines/salmon with edible bones
  • Shrimp
  • Orange juice (calcium fortified)
  • Bread
  • Nuts/almonds
  • Dairy products (e.g., milk, cheese, yogurt)

 

Note full fat dairy products are essential for calcium absorption. Calicum is a fat soluable vitamin, hence requires fat for absorption. The calcium from low fat dairy products does not absorb as well.

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