Nutrition and Your Bones.


Many women start losing bone mass in their mid-30’s.  By the time menopause is reached, most of these women have developed osteoporosis!  A proper diet along with optimal absorption of essential nutrients is necessary in preventing and even reversing bone loss, but calcium is not the only contributing dietary factor.  For the majority of Americans, our diet consists of refined, processed foods and sugar, which inhibit the body’s ability to absorb calcium. Here’s what you should include in your diet to insure the health and strength of your bones!

Bone is primarily composed of protein, calcium, and phosphate. Of the three, protein is the major essential nutrient for growth, healing and maintenance of your skeletal system throughout your lifetime.  Therefore, adequate protein in the
 diet, along with optimal absorption is essential to maintain proper levels of these nutrients in your bones.  Consume lean protein-rich foods such as poultry, eggs, fish and beans at most of your meals to get optimal levels.
Calcium and vitamin D are needed for building healthy bones; however, supplementation alone is not sufficient to prevent osteoporosis.  Protein absorption, which is essential to proper bone health, must be addressed first.   Secondly, vitamin D must be present in order to transport calcium from the stomach into the blood.  Sunlight is the best source of vitamin D, but foods such as fatty fish, egg yolks and low fat dairy also contain the nutrient.  Some of the best sources of calcium are found in dark green, leafy vegetables such as broccoli, kale, spinach, and collards.
Magnesium is another essential bone building nutrient and is necessary for optimal calcium levels in the body.  Magnesium is necessary to convert vitamin D into its active form so that it can “turn on” calcium absorption. Magnesium also stimulates the hormone calcitonin, which helps to preserve bone structure, helping to lower the likelihood of osteoporosis, some forms of arthritis, and even heart attacks and kidney stones.  Rich sources of magnesium include bananas and figs, beans, seeds and nuts.
Essential fatty acids not only increase calcium absorption from the gut, they also are essential components of all membranes, including those of cartilage and bone.  They also enhance the effects of vitamin D.  Dry skin, falling hair, and PMS symptoms are signs of a fatty acid deficiency and thus indicate a disturbance in calcium absorption.  Some great sources of fatty acids include fish, walnuts and flax seed oil.
These are just a few of the essential nutrients your body needs for building and maintaining healthy bones.  As you can see, it’s not enough to ingest these foods.  Optimal absorption is necessary if you are to get all the bone-building benefits of a great diet.  If you are not confident you are getting and/or absorbing all the essential nutrients needed for your optimal bone health, schedule a consultation with us today!  We will address your nutritional concerns and help to ensure the health and strength of your bones for both now and in the future.
Please call us at 321-783-1960 to schedule an appointment

Dr. Steve Alukonis is the only Diplomate of the American Board of Chiropractic Orthopedists in the Cocoa Beach, Cape Canaveral area and one of very few in the county. He has been in practice for over 25+ years right here in Cocoa Beach, Florida.



Please visit our website to learn more about what we do at Space Coast Advanced Health





For health tips, news & special offers



Comments

Post a Comment

Popular posts from this blog

8 Reasons why you should see a Chiropractic Orthopedist (DABCO) after an auto accident.

Image
A chiropractor who is a Diplomate of the American Board of Chiropractic Orthopedists (DABCO) has more extensive training in the subject than other chiropractors.  Chiropractic Orthopedist are committed to extensive ongoing education in the treatment and management of a wide array of orthopedic conditions that may require the use of advanced techniques. Chiropractic Orthopedists have extensive post graduate education on spine care They are trained to read MRI’s of your neck and back Advanced training in the Orthopedic and Neurological testing needed to evaluate auto injuries The Mastering of whiplash injury treatments to enhance healing Chiropractic Orthopedist’s are trained to document daily evaluations on treatments Proficient in at least 5 chiropractic techniques. This will better match up the individual and injury to the best technique, thus yielding better results Having a higher level of education, The Chiropractic Orthopedist can give expert test...
Read more

Chronic Pain and Whiplash

Image
Most sprains and strains typically take six weeks to recover, provided the patient receives proper care, which may include self-management strategies. However, something is different about a whiplash associated disorders (WAD) injury in that many patients do not recover. At the Whiplash 2017 Symposium held in Australia, Dr. Michele Sterling stated, “Whiplash associated disorders are a costly burden to Australian society. Up to 50% of people who experience a whiplash injury will never fully recover. Whiplash is resistant to treatment and no early management approach has yet been shown to prevent chronic pain. We are hoping this study will provide a promising treatment for chronic pain.” Experts in the field presented important information about the development and prevention of disorders associated with a WAD injury such as chronic pain, post-traumatic stress disorder (PTSD), and depression after trauma. The University of North Carolina’s Dr. Samuel McLean reported that app...
Read more

Can Damaged Nerves Regenerate?

Image
First, it’s important to realize that damage can occur when enough pressure is applied to any living tissue. The anatomy of our nerves includes many micro-structures such as the blood vessels that bring needed oxygen to the several layers of the nerve. If the nerve is deprived of oxygen long enough, there can be damage to its infrastructure, similar to a heart attack damaging the heart muscle.  A pinched nerve results in symptoms that include numbness, tingling, weakness, and in some cases, burning sensations. There are three stages of nerve damage that can be simplified into mild, moderate, and severe, and the ability for nerves to regenerate depends largely on the amount of damage and the length of time that has passed before treatment is sought out. Generally speaking, it has been well reported that the nerves that make up the peripheral nervous system (the nerves outside of the brain and spinal cord) have the ability to regenerate, while those within the central nervou...
Read more