Dr. Hilary’s Tips for Healthy Bones Throughout the Lifespan
- Eat a variety of foods that are rich in minerals, including dark leafy greens, almonds, pumpkin seeds, chia, beans, lentils, edamame, dairy and non-dairy beverage alternatives like nut milk.
- Avoid foods that contribute to bone density loss, including salty foods, pop, red meat and alcohol5.
- Weight-bearing exercise helps us maintain bone strength. This includes anything where we are working against gravity, such as a brisk walk, climbing stairs, lifting light weights, and using resistance bands5,6.
- Sunshine is our primary source of vitamin D. Blood testing is the best way to know your vitamin D status so that your doctor can adjust supplementation as needed, especially if you live in a cold climate. Aim for a blood test value of 100-150 nmol/L of 25-hydroxy vitamin D.
- Family history is a strong predictor of bone health, so an open dialogue with family members can be helpful for assessing your own risk, and for making sure that children and adolescents are well supported as they grow5.
- Use an online nutrition tracking tool to see if you are getting enough calcium and magnesium through diet. We should aim for 1000mg-1200mg of calcium9, 8-11mg of zinc, and at least 400mg of magnesium daily. Toomuch calcium can have a negative impact on our health, so gentle supplementation is the safest way to make up for dietary deficits.
Salus
Calcium-Magnesium provides helps in the development and maintenance of healthy bones and teeth, promotes healthy muscle function, and promotes homeostasis by providing the essential nutrients calcium, magnesium, zinc, and vitamin D.
Salus
Calcium-Magnesium is quickly and effectively absorbed without causing digestive upset. This formulation is flavoured using whole-food extracts for a delicious and easy-to-dose supplement that is free from common allergens and artificial ingredients. Together with a healthy diet, Salus
Calcium-Magnesium can help us maintain strong bones to support our health wellness throughout the lifespan.