Quick Tips for Maintaining Bone Health

The bones perform some of the most important functions in your body, including keeping you standing upright, carrying your body weight and acting as the largest reservoir of calcium. Calcium is a critical mineral used in many bodily functions, including muscle contractions – yes, your bones even help keep your heart pumping.

Did you know that your bones are continually changing over your lifetime? Your body is constantly making new bone and breaking down the old bone. However, as you age, your bones become thinner and you are more susceptible to diseases such as osteoporosis.

So what can you do to ensure you keep strong and healthy bones, no matter your age? Read these quick tips for maintaining bone health below to find out.


1. Get Active.

We all know that regular exercise can help ward off a variety of health issues, but it also helps to keep bones healthy and strong. People who are physically inactive have a higher risk of osteoporosis than people who get regular exercise.

The Surgeon General recommends at least 30 minutes a day of weight bearing or strengthening physical activity for adults. Walking, hiking, jogging, climbing stairs, tennis, and dancing are all great ways to get moving and build your bones. Be sure to talk with your doctor before you begin any exercise regimen.


2. Get Enough Calcium.

The recommended dietary allowance (RDA) for calcium is 1,000 milligrams (mg) a day for adults ages 19 to 50 and men ages 51 to 70. You can get calcium in a variety of ways. You can take a calcium supplement, there are many over the-counter varieties available. You can also add calcium to your diet through a variety of foods such as milk, yogurt, spinach, almonds, canned salmon, sardines, broccoli, kale and soy products.

Remember that your calcium needs can change as you age. Make sure to check with your physician to see what dosage of calcium is right for you.


3. Don’t Forget the D.

Make sure you take your calcium with vitamin D. Vitamin D helps the body to absorb calcium. The sun is a great source of vitamin D. 10-15 minutes a day, three times a week is enough. However, many of us are deprived of our sun time during the winter months so taking a vitamin D supplement may be in order.


4. Stop Smoking

Research suggests that smoking contributes to weak bones by reducing the body’s ability to absorb calcium and therefore reducing bone mass.


5. Watch your Weight.

Being underweight is a high risk factor for osteoporosis. Underweight people tend to have lower bone mass than heavier people at a similar height.


6.  Protein – Not all are created equal.

While we all know the value of protein for muscle mass and keeping us healthy, protein is one of the key components of bone tissue know as matrix.  The bone tissue or matrix is made up of special triple-helix proteins known as collagen.  This protein provides the framework for calcium and other critical minerals to bind and create strong healthy bones.  A new breakthrough in molecular nutrition, known as Cyplexinol®, is a specialized protein which activates key cells to grow this critical bone tissue. Cyplexinol® is rapidly changing the landscape of natural bone nutritional supplements.


Written by James Scaffidi, BS and Robin Edwards of ZyCal Bioceuticals

*This blog was written by an outside source. This blog does not necessarily reflect the views or positions of Natural Partners.