Ladies, did you know that we are twice as likely as men to develop weak, brittle bones as we age? Itâs true, in fact, one in every two women over the age of 50 will develop osteoporosis, leading to painful bone fractures and even bone loss. That is why May has been dubbed National Osteoporosis Awareness and Prevention Month. To get the word out about bone health, and what you can do now to prevent complications in the future.
What Decreases Bone Health?
There are several risk factors for osteoporosis and decreased bone health. Some can be avoided and some canât. They include:
- Low Body Weight
- Poor Diet
- Some Medications
The risk factors that you do have control of should be dealt with ASAP to avoid painful bone complications as you age. Things like quitting smoking, getting frequent exercise, and improving your diet with bone healthy supplements are all easy fixes that will go a long way towards improving your bone health.
Supplements for Bone Health
Itâs important to maintain a healthy diet high in protein and rich in whole grains and vegetables. But, the older we get, the greater the need for additional supplementation. Luckily, these days itâs easy get access to high quality natural supplements that can supply you with everything you need to keep your bones strong and healthy. Here is a list of the most important vitamins and minerals you need for optimal bone health.
Calcium â This is perhaps the most important mineral to focus on for a lifetime of good bone health. Afterall, our bones are literally made up of calcium, so feed them what they need! The older you get, the more calcium you need to take in. In fact, itâs recommended that aging women get at least 1,200 mg a day. Itâs important that you both eat foods that are high in calcium and take a daily calcium supplement. Try Milk-Free Calcium 1200mg Plus Vitamin D3 softgels by Bluebonnet.
Omega 3 Fatty Acids â Studies show that omega 3s from fish oil can protect us from bone loss during the aging process. They are also a natural anti-inflammatory to help ease sore joints and muscles. Try a fish oil supplement like Quell Fish Oil EFA Plus by Douglas Laboratories.
Collagen â Our bones are made up of it, so it makes perfect sense that we should be providing them with all we can. In fact, collagen is the main protein found in bones. It even helps build new bone, muscle and ligaments. Best of all, you can take collagen in supplement form either through a protein powder or supplement capsule. Try Bone Broth Collagen by Ancient Nutrition.
Protein â It is incredibly important to get enough protein daily to maintain your bone health. Some women find it hard to get enough protein through their diets alone. If you are looking for additional ways to add more protein, consider using bone broth. It can be used as a traditional broth, or as a protein powder for shakes and smoothies. Protein bars, such as Ultra Protein Fitness Bar by Metagenics, are also an easy, convenient way to get protein in with your afternoon snack.
Vitamin D â We get it from sun exposure, but many of us donât get nearly enough. Yet vitamin D is very important to our bone health. For one thing, it helps us absorb the calcium we need for strong healthy bones. In fact, itâs recommended that almost everyone take a vitamin D supplement daily. Take Vitamin D3 VESIsorb by Pure Encapsulations.
Vitamin K â Another extremely important nutrient for bone health. Vitamin K works with calcium to help strengthen bones. Studies show that people who register low levels of vitamin K, are much more likely to develop osteoporosis. Try Vitamin K2 (MK-7) Soy-Free by Douglas Laboratories.
Start taking control of your bone health now. Aging doesnât have to slow you down. With proper nutrition and bone health supplements, you can still enjoy your favorite activities long into a healthy life.