It’s exercise that’s crucial when it comes to better bone health. Realize that your bones are in constant rebuilt mode, this because of a dynamic process which involves the removal of old bone, known as osteoclast, and the regeneration of new bone, osteoblast.
What doing exercises that are weight bearing does is builds stronger bones, this by stimulating the cells that are responsible for the synthesis, and the mineralization of the osteoblast process. What happens once you put pressure on your muscles, is that it immediately places pressure on your bones, which in turn makes them stronger.
What’s recommended on a daily basis is to do weight bearing exercises, the one’s which especially builds bone density in the hips, this without using additional equipment.
Yoga, running, jumping, hopping, or sprinting are effective methods, which are known to increase strength and density in the hipbones.
Nutrients Which Builds Stronger Bones
There are certain nutrients which are important when it comes to building bone strength. These are magnesium, calcium, vitamin D3, and vitamin K2.
What’s essential are vitamins D3 and K2, as most individuals are usually deficient in them, while magnesium and calcium are needed as they all work in tandem, and can’t perform without each other.
What the vitamin D3 does is helps the body absorb the calcium. What vitamin K2 does is directs the calcium to the skeleton, while preventing it from being deposited in the joints, organs, and arteries. What calcium deposits results in is hardening of the arteries.
Once you take vitamin D3, what your body does is creates more vitamin K2 dependent proteins, which transports the calcium around the body. Until the vitamin K2 activates these proteins, their benefits can’t be realized. Magnesium activates the functioning of the calcium.
Magnesium, calcium, vitamins D3 and K2 are all available in supplement form, as well as naturally from food. What’s recommended when it comes to vitamin D is to get it from the sun, rather than supplements.
Magnesium – The best dietary source of magnesium is derived from sea vegetables, such as kelp, nori, or dulse. These aren’t however common staples for most.
Certain vegetables are also good sources, as well as unprocessed grains. When it comes to grains, the phytates and anti-nutrients need to be removed. The recommended supplement is magnesium threonate.
Calcium – The best natural sources of calcium includes raw milk and cheese, from cows which are pasture raised, and fed leafy green vegetables or wheatgrass.
Calcium from dietary sources is recommended over calcium supplements, as they may potentially increase heart disease, this particularly if there’s a deficiency of vitamin K2.
Vitamin D3 – Skin that’s exposed to natural sunlight is the best way of absorbing vitamin D, as it also acts as a pro-hormone, which rapidly converts in the skin.
A therapeutic UV bed can also help in achieving similar results, where natural sunlight isn’t available. The other alternative is taking a vitamin D3 supplement.
What’s important is monitoring your intake level that’s therapeutically recommended, which is a range of 40 to 60 nanograms per milliliter. Know that the vitamin K2 intake also needs to be increased, this based on the increase of the vitamin D3 supplement.
Vitamin K2 – Ideally, dietary vitamin K2 is recommended, such as leafy green vegetables, fermented foods, raw milk, and cheeses.
Taking vitamin K2 as a supplement may be necessary, as most don’t get sufficient amounts of this vitamin to realize it’s benefits.
The form of vitamin K2 that’s the most beneficial is MK7, which is an extract from a Japanese fermented soy product known as natto, which is available in most Asian food markets. Most supplemental forms of vitamin K2 are usually in MK7 form.
Protecting Your Bones Regardless Of Age
The best way to maintain healthy bones, is by eating a real food diet that’s rich in fresh whole foods which maximizes its natural minerals.
This so that the body has all the raw materials it needs to do what it was intended to do. What’s also needed is moderate sensible exposure to the sun, along with regular exercise.
Naturally Build Stronger Bones
Eat a wide variety of fresh, preferably organic whole foods, including meat, eggs, vegetables, nuts, seeds, and raw unpasteurized dairy for calcium, which includes other nutrients.
Minimize refined grain and processed sugars. Switch to a more natural salt such as pink Himalayan or sea salt.
What’s known is that bones are composed with at least a dozen different minerals, but what most will just focus on is calcium.
Be aware that just taking calcium supplements can potentially worsen bone density, while increasing the risk of osteoporosis.
So what’s recommended is also include naturally occurring ionic minerals, as these trace minerals are needed.
Best Sources Of Vitamins
The best way to optimize vitamin D3 intake is through a combination of sun exposure, nutrient rich food, or an oral vitamin D3 supplement, one which also contains vitamin K2.
What’s recommended is checking your blood levels regularly, this to make sure that you’re within the recommended range of 40 to 60 nanograms per milliliter.
Optimize the intake of vitamin K2, this through a combination of the recommended dietary food sources, or with K2 supplements when needed.
Although the exact dosage for oral K2 supplementation isn’t determined, caution needs to be taken for higher doses if you’re on anticoagulants. If you’re generally healthy and not on this medication, what’s suggested is 150 to 300 micrograms daily.
Include Weight Bearing Exercises
Then combine these sources with forms of weight-bearing exercises. Proven methods include yoga, body weight workouts, or WBVT (Whole Body Vibration Training.)
Strength training exercises are also recommended, this to produce the dynamic electric forces that’s needed in the bones, which stimulates the osteoblasts to produce new bone.