SUPPORT YOUR BONES AND THEY'LL SUPPORT YOU BACK

Our 206 bones perform some pretty important functions in our body; from forming our framework to protecting our soft organs. Caring for our bones isn’t something we should worry about only as we age; it’s just as important in our younger years as well. Bone density can only be increased up to about age 30, afterwards we move into maintaining what we have and preventing significant decline.

Our bones are constantly regulating calcium balance and repairing from everyday stress, a process called remodelling (when bone is created and replaced). Our bones also act as a reserve for vitamins and minerals, especially calcium and phosphorus and they store important growth factors like proteins. They also store fatty acids and heavy metals/toxins that are removed from the blood where they can have a negative effect on tissue.

In times when our bodies are depleted of nutrients (vitamins, minerals, fatty acids) the bone can be broken down to release these nutrients for use by the body. When our bones are not being well supported we can start to have problems with things like:

• Osteoporosis (loss of bone density)

• Osteomalacia (weakened bones)

• Osteomyelitis (inflammation of the bone or marrow from bacterial infection)

• Arthritis

• Fractures

• …. Among others

So what can we do to ensure that our bones are well supported, healthy and strong?

• Decrease your acidic load by removing caffeine, tobacco and carbonated drinks

• Effectively managing stress (be sure to download the free resource from the website: I’m Stressed Pass The Chocolate!)

• Incorporating a whole foods diet with fresh, good quality foods

• Ensuring an adequate intake of protein; protein deficiency = bone loss

• A diet rich in vegetables and an adequate amount of fruit (3 servings per day)

• Adequate safe, good quality drinking water (approximately 8-8 oz. glasses per day)

• Exercise regularly, especially beneficial is incorporating some weight bearing exercises into your routine

Important nutrients for our bones and some food sources of each:

Calcium

• Almonds, leafy greens, broccoli, yogurt

Magnesium

• whole grains, figs, fish and sea food, nuts, seeds

Vitamin D

• exposure to sunshine (safe exposure), cod liver oil, egg yolk, butter, halibut

Vitamin K

• leafy greens, egg yolks, whole wheat, alfalfa, cheese

Vitamin C

• Strawberries, blackberries, leafy greens, lemons, oranges, grapefruit, avocadoes

Vitamin B’s

• Eggs, legumes, whole grains, nuts, spinach, seafood

Zinc

• Fish, pumpkin seeds, soy beans, eggs, legumes, whole grains

Copper

• Raisins, legumes, seafood, whole grains, nuts, eggs

Manganese

• Whole grains, egg yolks, leafy greens, nuts, seeds, avocadoes, blueberries

Potassium

• Dairy, fish, legumes, nuts, avocadoes, raisins

Boron

• Fruits, vegetables, raisins, prunes, nuts

If you would like more support to help ensure that your dietary plan is nutritious and BALANCED click here to take advantage of a Complimentary 15 minute Consultation or to book a Consultation or Assessment package here

Sending A Wish Your Way For A Well BALANCED Day

Jenny