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Nutrition & Exercise

Two critical components, both essential in ensuring you have healthy strong bones.

There is an important link to diet and osteoporosis. A diet rich in minerals such as calcium, magnesium, trace minerals (especially boron) as well as vitamin D is critical in building and maintaining bone strength. Other supplements which are proving to be effective in bone building are isoflavanoids such as ipriflavone and natural estrogens. Review supplements now.

CALCIUM & VITAMIN D RICH FOODS

CALCIUM CONTENT OF VARIOUS FOODS

Cheese

See Chart

Broccoli

VITAMIN D CONTENT OF VARIOUS FOODS

Salmon

See Chart

Milk

Weight bearing exercise is also very important in maintaining and building bones. Your weight stresses your bones which keeps them strong.

What is weight bearing exercise?
Running

Tennis
Lifting weights

    - walking
    - jogging
    - running
    - skipping
    - and any sports with combinations of the above.

What about weights?

- working out with resistance stresses muscles which places stress on your bones. This will help to build and maintain bone, especially in your upper body and arms.

How often should I exercise?
- Walking: 30 minutes 5 times per week.
- Weights: at least 2 times per week.