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How to Improve Bone Health

It’s incredibly important to build healthy bones. Children develop their bones through intake of essential minerals, and this process continues into young adulthood, until approximately the age of 30. At this point, humans are at their peak bone mass. Weakness in bones can cause many health problems. The researchers behind Bone Makar, a powerful new natural supplement for bone health, have some useful ideas on how to improve bone health.[/vc_column_text][image_with_animation image_url=”6404″ alignment=”center” animation=”Fade In” border_radius=”none” box_shadow=”none” max_width=”100%”][divider line_type=”No Line”][vc_column_text]

Natural Ways to Build Healthy Bones

Your bones are constantly rebuilding themselves with new tissue. While they may never again reach the bone density you enjoy in your early 30s, there are plenty of ways that you can encourage healthy levels of bone growth.

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  • Eating Vegetables:

Vegetables are incredibly rich sources of vitamin C, which stimulates production of the cells that form bone. Additionally, studies have shown that vitamin C’s antioxidant effect may contribute to protecting bone cells from damage. In studies women over 50 who frequently consumed onions experienced a 20% lower risk of osteoporosis, a condition in which bones are weak and brittle, compared to women that rarely ate onions. Children and young adults who consume large amounts of green and yellow vegetables may experience increased bone mineralization in childhood, and maintenance of bone mass in adulthood.

  • Consume Protein:

Much is made of the connection between bone strength and calcium. However, did you know that approximately 50% of bone is made of protein? For the best in bone health benefits, it is important to consume protein as part of a balanced diet including adequate calcium intake and plenty of vitamin-rich plant matter.

  • Get vitamin D & K:  

Vitamin D increases calcium absorption and protects against bone diseases such as osteoporosis. It’s very common to be deficient in vitamin D. Food sources such as fatty fish, liver, and cheese are rich in vitamin D, and sun exposure can help as well. However, most people should take vitamin D supplements. Vitamin K2 modifies osteocalcin, used in bone formation, making it more efficient at retaining calcium. It can be found in meat, eggs, liver, and fermented foods (including cheese).[/vc_column_text][/vc_column][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_link_target=”_self” column_shadow=”none” column_border_radius=”none” width=”1/2″ tablet_width_inherit=”default” tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid” bg_image_animation=”none”][image_with_animation image_url=”6396″ alignment=”” animation=”Fade In” border_radius=”none” box_shadow=”none” max_width=”100%”][/vc_column][/vc_row][vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″ shape_divider_position=”bottom” bg_image_animation=”none” shape_type=””][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ background_image=”6401″ column_link_target=”_self” column_shadow=”none” column_border_radius=”none” width=”1/1″ tablet_width_inherit=”default” tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid” bg_image_animation=”none”][vc_column_text]

  • Consume Minerals:

Calcium is the main mineral in your bones and the most important one for bone health. Old bone cells are continually replaced by new ones, which necessitates a regular amount of calcium in your diet. However, optimal calcium absorption rates top out low. Your body absorbs calcium up to 500mg per meal, although it is recommended to take in 1000mg of calcium a day (or 1300 for teens and 1200 for postmenopausal women). Choose sources of calcium to include in at least two of your daily meals. It’s much healthier to gain calcium through food than via supplements. A ten year study found that high calcium intake via food reduced the risk of heart disease, while calcium supplements actually increased the risk of heart disease by 22%. Zinc and magnesium are also minerals conducive to strong bones. Magnesium helps convert vitamin D into its active form, the one which promotes calcium absorption. Zinc prevents the excessive breakdown of bone and aids the formation of bone-building cells. You can increase your zinc intake by eating more spinach, flax seeds, pumpkin seeds, seafood like shrimp and oysters, or beef. Spinach, flax seeds, and pumpkin seeds are also great sources of magnesium. Other leafy greens, dark chocolate, legumes such as black beans, and nuts (particularly Brazil nuts, cashews, and almonds) are good sources too.[/vc_column_text][vc_column_text]

Tips to Keep Your Bones Healthy

So, you’re eating the right combinations of calcium and vitamins and other nutrients to help your bones. What else can be done to keep them healthy? One of the most obvious options is exercise. Certain varieties of exercise can be very beneficial for a number of demographic groups. Weight-bearing exercises are known to promote the formation of new bone, in both children and older men and women. Strength-training exercise can guard against bone loss in women, including those with osteoporosis or breast cancer. People with osteoporosis or at risk of it should work with their physician to devise a suitable exercise program. Another beneficial strategy is to maintain a healthy body weight: neither too light or too heavy. Low body weight increases the risk of both osteopenia and osteoporosis. It can cause reduced bone density, and even bone loss. Obesity impairs bone quality and the excess weight can apply extra stress to bones, increasing the risk of fractures. Weight loss can cause bone loss but this effect is less pronounced in obese individuals slimming down to a healthier weight. However, it’s important to keep the weight off, as fluctuations in weight are especially detrimental to bone health, as is rapid weight loss.

Exercise for Your Bone Health

As previously mentioned, the most effective exercises for bone health are weight-bearing exercises. Walking, hiking, dancing, jogging, and similar activities are all of use. Resistance exercises–- lifting weights, for example, are also beneficial. Importantly, common cardiovascular favorites such as swimming and bicycling are fine for building and maintaining strong muscles, but do nothing for bone strength. Osteoporosis sufferers will need to avoid high-impact exercise, and activities that involve bending, flexing, or twisting their spines. The Surgeon General recommends at least 30 minutes of physical exercise, most days of the week (and preferably daily). However, more important than fulfilling your 30 minutes for the day is paying attention to what your body is telling you. If you are finding it painful to exercise, especially if you’re experiencing pain or discomfort in your chest, you should stop exercising and talk to your doctor before you have another exercise session. If any muscle soreness lasts more than 48 hours after exercising, you might be overexerting yourself.[/vc_column_text][image_with_animation image_url=”6400″ alignment=”” animation=”Fade In” border_radius=”none” box_shadow=”none” max_width=”100%”][vc_column_text]

Building Stronger Bones with a Healthy Lifestyle

While the majority of the work done to influence your peak bone mass is done in the first two decades of your life, there is still much that can be done before menopause (or the age of 65 in men). Lifestyle changes can make a significant difference to your bone quality.

  • Don’t smoke: Smoking tobacco decreases bone mass.
  • Limit your alcohol intake: Overconsumption of alcohol is another cause of deteriorating bone mass. Three drinks a day is too much alcohol and can increase your risk of broken bones and osteoporosis.
  • Consult your physician: Certain medical conditions and particular medications can increase the risk of osteoporosis. 
  • Develop your balance: Get your hearing and vision checked every year to ensure your sense of balance is not deteriorating. Posture exercises and tai chi can also help you to prevent falls and keep your bones in one piece.
  • Moderate your caffeine consumption: Studies have observed that while the association between carbonated beverages and lower bone mineral density (BMD) appears to be unfounded, there may be a relationship between caffeine and low BMD.

Bone Makar for Optimal Bone Health

Bone Makar is the end result of a line of research initiated by internationally-recognized orthopedic surgeon Lanny Johnson, M.D. A series of studies investigated properties of a natural dye that could potentially help heal articular cartilage. What came to light was that a phytochemical called PCA was in fact responsible. PCA, also called protocatechuic acid or protocatechuate, is a nutraceutical. It increases genetic expression of a growth hormone which can optimize skin growth hormones and quickly heal wounds. In studies, PCA concentrations increased the presence of collagen in a skin wound. Collagen is also essential in bone structure. Further studies found that PCA when applied to joint lining in mammals could modify the progression of osteoarthritis, and that PCA could stimulate human bone cells to produce bone. There is even evidence to support that PCA catalyzes stem cells into becoming bone producing cells.

 We offer Bone Makar as a nutraceutical that can help support healthy bones and teeth. PCA is safe for human consumption: it is derived naturally and found in the dyes that occur in blueberries, cherries, and white grapes, among other sources. It may produce a mild thinning of the blood in the same way as aspirin, and can slightly lower blood sugar. For these reasons it should not be taken by those already on blood thinning medication, nor taken by diabetics (unless under a physician and blood sugar monitoring).

Bone Makar is most effective when taken before a bone problem occurs, and should be taken twice a day for as long as healthy bones are desired. Its use as a supplement will take several months before improvement is observable. We sell our Bonemakar supplement capsules in quantities of 360 (a 6 month supply) and also 60 (a month’s supply). We encourage you to look into the scientific grounding of our product before you buy. [/vc_column_text][/vc_column][/vc_row]