Healthy Diet Including Calcium, Exercise Make Bones Stronger

Strong bones 1

Healthy Diet Including Calcium, Exercise Make Bones Stronger

Strong bones 2

How to treat bone weakness which is increasing as you grow old?

Bones become thinner and weaker as we age, Preventing and lowering the risk of osteopenia and osteoporosis requires a lifelong commitment to:

*A Bone-Healthy Diet

There are many components to a well-balanced healthy diet, but the elements that are most important for bone health include: getting ample daily calcium and vitamin D, along with phosphorous, magnesium, and vitamin; consuming the omega-3 fatty acids found in fish oils; and limiting the amounts of protein and alcohol and lowering the amounts of sodium, caffeine, and cola drinks (which contains phosphoric acid) because each of these components in excess can cause bone loss.

*Weight-bearing Exercise

30 minutes of weight-bearing exercise daily benefits the bones, heart, muscles, coordination, and balance. Those 30 minutes do not need to be done all at once either; it’s just as good for you to do 10 minutes at a time. Do a weight bearing activity, where in the legs support most of the weight and the body is working against gravity so that bones are given the greatest challenge. Examples of good bone builders include: brisk walking, aerobics, dancing, tennis, volleyball, hiking, soccer, jumping rope, weight lifting, and gymnastics.


Include calcium and vitamin D supplements every day, for men ages 19-50 years old, the calcium recommendation is 1,000 mg a day. For men older than age 50, their recommendation dosage is 1,200 mg a day.

Also, it is important to get enough vitamin D, which boosts calcium absorption. The recommended dosage is 200 IU of vitamin D a day for adults up to age 50, and 400 to 600 IU for adults older than age 50.

Calcium and vitamin D are both found in dairy products, such as fortified milk. Foods naturally rich in calcium include salmon, broccoli, and spinach. Calcium-fortified products such as citrus juices are other good sources of calcium. Sunlight is a major source of vitamin D as well.


Please do not simply rely on taking ‘Calcium and Vitamin D Supplements’. Most of the time these supplements contain a completely insufficient amount of vitamin d.

If you are really concerned about bones and other health problems as you age, then it is critical that you get your vitamin d level checked.

Up to 85% of the population is vitamin d deficient and we have seen people taking what their doctor believed was ‘High Dose’ vitamin d only to find out later that they were still SEVERELY vitamin D deficient.

The long term Symptoms of Vitamin D deficiency resemble a list of diseases of ‘old age’ not to realize that vitamin d deficiency may be causing many of the problems that we consider ‘aging’.

Please get your vitamin d level checked as this could be one of the most important steps you take for your health as you age.

Be the first to comment

Leave a Reply

Your email address will not be published.