Be Good to Your Bones

bicyclingMay is National Osteoporosis Month – shining a much needed light on this serious condition. Internationally, one out of three women over 50 will experience a bone fracture, and one out of five men. In the United States, the Centers for Disease Control reports that as of 2010, 16.2% of adults over the age of 65 had osteoporosis (24.8% in women, 5.6% in men) and 48.3% of adults had low bone mass. Osteoporosis is “silent.” Osteoporosis can also be prevented. A bone density scan can help you find out the status of your bone health. Continue reading “Be Good to Your Bones”

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6 Tips to Build Strong Bones Early

strong bones

Most people think of osteoporosis as a disease that affects people over 65, but bone loss is something that can be prevented or at least minimized by supporting strong bones way before then. Although the best prevention for bone-thinning osteoporosis begins early, during the first two decades of life when you can most influence your peak bone mass by getting enough calcium and vitamin D and doing bone-strengthening exercise, it is never too late to adopt bone-preserving habits.

Follow these six strategies to help support bone strength and possibly prevent osteoporosis. Continue reading “6 Tips to Build Strong Bones Early”

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Calcium for Bones – And So Much More

greens2Calcium is next in our series A to Zinc and is probably the most commonly taken mineral. Calcium is also the most abundant mineral in the body and although most people associate it with supporting strong bones and teeth, calcium for bones is hugely important – but it’s also needed for so much more.

Calcium is also required for muscle contraction, blood vessel contraction/expansion, secretion of hormones and enzymes, and sending messages through the nervous system. Continue reading “Calcium for Bones – And So Much More”

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Building Strong Bones with Diet, Exercise and Bone Guardian

greensAs we age, our bone density decreases and diseases such as osteoporosis can occur. The best way to avoid this, or decrease the chance of this disease, is by making sure your bones are strong now. Exercise, diet and supplementation are all important for building strong bones and maintaining bone health.

Many studies have shown the value of calcium along with other minerals  and vitamins in supporting bone health. The best way to get calcium and other supportive nutrients is a combination of diet and supplements. This has shown to be a more effective way of protecting bone mass than diet alone or supplementation alone.

So first thing, make sure that you are eating healthfully. Make sure that your diet contains foods that are rich in calcium, magnesium, vitamin D and zinc. Although dairy is most people’s go-to for bone health, there are many other options for getting your calcium and other bone-supportive nutrients. Continue reading “Building Strong Bones with Diet, Exercise and Bone Guardian”

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New Research on Supplemental Calcium

bone-healthStudies recently published in the the British Medical Journal suggest that taking supplemental calcium does not boost bone density or prevent fractures as people get older.

In the new studies, scientists in New Zealand looked at the effect of diet and supplements on bone health in people over age 50. The first study found that increasing calcium intake from dietary sources or by taking supplements produced small (1%-2%) increases in bone mineral density, and the second found there was no evidence from clinical trials that increasing dietary calcium intake prevented bone breaks.

The researchers concluded that most people should get enough calcium through a normal diet with the inclusion of dairy products, vegetables such as broccoli and cabbage, soy beans, nuts, and anything made with fortified flour. Currently, the US National Osteoporosis Foundation promotes at least 1,200 mg calcium, plus 800-1000 IU of vitamin D daily, as a goal for women age 50 or older. Many also believe that few people can achieve these intakes through dietary means alone, and this is where nutritional supplements may be beneficial. Continue reading “New Research on Supplemental Calcium”

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Our Bloggers

  • Paula Gallagher
    Paula Gallagher
    Paula is a highly qualified and experienced nutrition counselor on the staff at Village Green.
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  • Margo Gladding
    Margo Gladding
    Margo's impressive knowledge base is the result of a unique blend of educational and professional experience.
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  • Dr. Neal Barnard
    Dr. Neal Barnard
    Dr. Barnard leads programs advocating for preventive medicine, good nutrition, and higher ethical standards in research.
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  • Joseph Pizzorno
    Dr. Joseph Pizzorno
    Dr. Joseph Pizzorno, ND is a pioneer of integrative medicine and a leading authority on science-based natural medicine.
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  • Debi Silber
    Debi Silber
    Debi is a registered dietitian with a master’s degree in nutrition, a personal trainer, and whole health coach.
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  • Teri Cochrane
    Teri Cochrane
    Teri is a is a Certified Coach Practitioner with extensive certifications and experience in holistic medicinal practices.
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  • Dr. Rav Ivker
    Dr. Rav Ivker
    Dr. Rav Ivker is a holistic family physician, health educator, and best-selling author.
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  • Susan Levin
    Susan Levin
    Susan writes about the connection between plant-based diets and a reduced risk of chronic diseases.
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  • Rob Brown
    Dr. Rob Brown
    Dr. Brown's blended perspective of healthcare includes a deeply rooted passion for wellness and spiritual exploration.
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December 2020
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