A Plant-Based Diet Can Build Strong Bones

leafy greens contain bone building mineralsAll the nutrients you need to build strong bones can be found by eating plants, without the negative health risks from milk and dairy products.

Nutrient-packed fruits and vegetables, along with exercise, can help build and maintain strong bones. Exercise is one of the most effective ways to build bone density, or the measurement of the amount of minerals contained in a certain volume of bone. Exercise will also help decrease the risk of osteoporosis. Continue reading “A Plant-Based Diet Can Build Strong Bones”

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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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The Calcium Challenge

calcium_kalesardinesI regularly get questions from patients about calcium. Do I need more? How much do I take? Can I take it just once a day? Should it have magnesium? Will it fix my osteoporosis? Lots of questions…

Well, I start by reminding patients that calcium isn’t just for bones. It’s required for muscle contraction, blood vessel contraction/expansion, secretion of hormones and enzymes, and sending messages through the nervous system. About 99% of your total body calcium is stored in bones and the remaining 1% is found throughout the body in muscle, cellular fluids and blood. It’s about 2% of your total body weight. If you don’t have a calcium-rich diet, your body will continue to extract calcium stored in your bones to meet your active daily needs. Continue reading “The Calcium Challenge”

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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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