It’s no secret or surprise that as we age we lose bone density and mass. How much we lose is reflective of numerous factors. Poor diet and an unhealthy lifestyle can make a huge difference in how our bones age. Salt, processed food, and fast foods leach calcium out of our bones and spine which can lead to osteoporosis. It’s imperative that we get enough calcium and Vitamin D in our diet to ward off the onset or progression of this bone condition.
According to statistics, we lose about 1% bone density every year. But after our 20’s when we’ve reached the height of our bone density, we will slowly start to lose strength. With a few diet and exercise changes, it is possible to increase our bone density. So what can we do?
Amp Up Your Diet
Adding more calcium-rich foods into our diet is an easy and simple way to honor our bones. These foods include items you have in your pantry and fridge already.
Vegan Calcium Sources
- Beans, peas & lentils
- Walnuts, hazelnuts, pistachios
- Chia and flax seeds
- Kelp & Wakame seaweeds
- Dark green leafy greens
- Cabbage, broccoli, Brussel sprouts
- Bok choy
- Beet greens, swiss chard
Standard Calcium Sources
- Cheese, yogurt & milk
- Salmon & sardines
- Beans & lentils
- Whey protein
- Sesame seeds
- Fortified foods and drinks
Supplements & Herbs
There are a variety of supplements that will assist your body with improving your bone density or if you suffer from any degenerative diseases.
Silica – While calcium is very important for our bone health, silica is another foundational mineral our bodies critically need. It’s not only beneficial for our bones, but it’s good for our hair, teeth, joints, and connective tissue. You can take a supplement and each silica-rich foods like cucumber, asparagus, and leafy greens.
Magnesium works best when partnered with calcium. Magnesium allows your body to easily absorb calcium so you can maintain your bone density.
Vitamin K is another essential source that collaborates with calcium to build strong and healthy bones. It also plays a vital role in blood-clotting and osteoporosis. You can also include vitamin K rich foods like kale, Brussel sprouts, broccoli, cabbage, prunes, and many more in your diet.
Vitamin D aka the sunshine supplement is also important when it comes to our bone health. It helps our bodies absorb calcium from the foods we ingest.
Horsetail Root contains silica, which is a vital mineral needed for bone health. It’s also excellent for strengthening our teeth, fingernails, and our lovely locks. Wait, it gets better. It’s also known for its anti-wrinkle properties.
Nettle is a valuable herbal source. It’s a rich source in bone-building minerals including calcium and Vitamin K. It also has over 40 other trace minerals that will benefit our body.
Celery Juice has been trumpeted for its many benefits. Amazingly, it’s also advantageous for our bones because it contains silica and calcium.
Weight-Bearing Exercises are ideal for preventing bone-thinning and eventually osteoporosis. They help reduce fractures and improve our flexibility, coordination, and balance. These include hiking, jogging, walking, and other low-impact exercises.
Alcohol Consumption and Smoking both decrease bone density. Alcohol can obstruct bone regrowth resulting in possible fractures. Smoking hinders our bodies from absorbing calcium and interferes with the creation of bone making cells.