Building Strong Bones: Your Guide to Bone Health

Study after study demonstrates that moderate physical activity can help prevent various chronic diseases, including osteoporosis. It benefits your skeleton and bones.

The force exerted by muscles against bones promotes the growth of new bone. The more you use your muscles, the more you encourage bone turnover and creation.

Evidence shows that women with low bone density respond better to physical activity. Age is not a barrier—older women with calcium loss can significantly improve their osteoporosis situation with proper exercise.

Lack of physical activity and being sedentary, especially in jobs where you sit most of the day, decrease bone density. Those who are completely immobile are at high risk for various health issues, particularly calcium depletion.

Diet has a tremendous impact on bone health. The body undergoes a constant process of construction and breakdown, requiring vitamins and minerals. Many protein-rich foods like meat, eggs, and dairy products are sources of phosphoric acid. Consuming these foods causes acid formation in the body, leading to changes in pH levels over time. This measures the acidity or basicity in the blood.

When the body becomes acidic, it tries to neutralize the acidity by extracting calcium from the bones, leading to bone loss. Therefore, it's important to eat alkaline foods to reduce bone loss.

Alkaline foods include leafy greens, non-starchy vegetables, nuts, and seeds.

Protein is also key to building bone. A small amount of protein can negatively affect bone health.

Different people need varying amounts of protein. Adults are recommended to consume 40-60 grams of protein per day. When consuming animal protein, it's crucial not to overdo it to avoid acidity. Plant-based proteins from grains, legumes, and seeds are preferable. Bone loss was higher in women who consumed more animal protein compared to plant protein. Hence, the advice is to reduce meat and dairy intake and increase plant-based protein consumption.

Other factors affecting bone health:

• Increased sodium intake—salt—can lead to higher calcium excretion in urine.

• There's a link between caffeine consumption in any form and low bone mass.

• Vitamin D enhances the amount of calcium absorbed from the small intestine.

• Magnesium plays a significant role in calcium regulation and bone maintenance.

Zohara Sharvit is a Naturopath N.D and an iridology consultant with extensive experience in treatment, consultation, and workshop facilitation. To book a free workshop call 073-2221290