Many people think of the mineral calcium first when it comes to doing something for their teeth and bones. As important as Calcium is, strong bones need more than calcium alone. Interestingly, a person who consumes too much calcium can sometimes weaken their bones, rather than strengthened them.
Strong Bones Need the Right Combination
Practically everyone knows that calcium is very important for healthy bones. What many people do not know is that calcium alone is not even close to being sufficient to hold the bones in a healthy state. In fact, there are many more minerals, trace minerals and nutrients that are necessary for a healthy bone structure. Only the right combination of all these nutrients can help prevent bone loss and help to increase bone density.
Bones Need Magnesium
Bones are not made of calcium alone. Our bodies need a variety of minerals and trace minerals such as phosphorus, zinc, boron and copper. In particular, magnesium is essential for bone health. Magnesium deficiency is widespread. Magnesium is this one of those minerals which is lacking in many people’s diets. Consequently, many people suffer from a chronic magnesium deficiency and have no idea of it. Healthy bones are not possible in the presence of an inadequate supply of magnesium. Calcium acts only with magnesium. Magnesium is absolutely essential for many body functions. One of its most important roles is that of the co-factor for calcium. If magnesium is not consumed together with calcium, your body is unable to absorb calcium properly and use it. This means that even if your calcium intake is high, this will be of limited value if you do not take enough magnesium along with it. As well as consuming these minerals together, they must also be taken in the correct ratio. Ideally a ratio of 2:1 [calcium: magnesium] for optimum results. However, a better ratio to consider would be 1:1 in light of the fact that a lower percentage of magnesium is absorbed from dietary sources.
Bones Need the Sun
Vitamin D for bone metabolism is of paramount importance. With the diet, only a negligible fraction of the vitamin D requirement can be met.
But the human body is set up so that it can produce vitamin D with the help of sunlight in the skin itself. To this end, apparently it takes just 15 minutes a day (for fair skinned individuals; darker skin types need longer to soak up the sun). Obviously, prolonged sun exposure itself can be harmful, so to spend beyond this time in the sun is not advisable. For some, however, even this small amount of exposure may not be possible and may not be adequate for topping up your reserves for the winter months when sun rays are at a minimum. If that is not possible, then supplementation with vitamin D3 in capsule form is a useful alternative.
Bones Need Vitamin K
Vitamin K is also actively involved in bone formation. Only under its influence can osteocalcin be formed in the bone. It is the protein that binds calcium and is responsible for a healthy bone structure.
Bones Need Silicon
Bones consist mainly of calcium, phosphorus, magnesium, potassium, and silicon. These minerals combine with collagen and thus, the bone is built up and hardened, but without losing its required flexibility. Now silicon is used both for the synthesis of collagen fibers as well as needed for the mineralization process of bone. A healthy, strong bone structure without silicon is not possible.
Bone Density Increases with Wild Yam
The tuberous root of the Mexican creeper Wild Yam has a particularly beneficial effect on bone health. A study of women who have been suffering from osteoporosis experienced an increase in bone density after taking wild yam.
Increases in Bone Density with Herbs
Some plants contain so-called phytoestrogens (isoflavones) that, especially during the menopause, help to avoid the threatened loss of bone mass.
Healthy Bones Through Deacidification
A poor or unbalanced diet (rich in isolated carbohydrates and / or industrially processed animal products) compared to a diet of natural foods with significantly less vitamins, minerals and phytochemicals, can contribute towards weakening the bones. The high acid potential of such a diet directly affects bone health. The common staple foods (meat, dairy products, cereal products) will generally result in an excess of acid within the body. This excess of produced acids must be neutralized. To do this the body needs alkaline minerals such as calcium and magnesium. If these are present in the daily diet in insufficient quantities then the necessary minerals are stolen from the bones. To prevent this situation a diet must be rich in high quality basic minerals. In addition to this a reduction in acid promoting foods should be eliminated as much as possible.
Exercise for Healthy Bones
Little movement sooner or later leads not only to weakened muscles, but also to a loss of bone mass. An intelligent alkaline diet rich in vital substances in combination with powerful herbal preparations, natural remedies and regular physical activity are therefore the basic requirements for bone health
As with taking any type of dietary supplementation, regardless of how natural it is, you should always seek the advice of your doctor before doing so as every individual is different and specific individual circumstances may need to be taken into consideration to do so safely. Particularly with calcium. As beneficial to bone health as calcium is, it should be consumed with caution. Studies from the past few years have now delivered this important advice. Death risk increases due to high amounts of calcium. Excessive amounts of calcium have been linked with the development of cardiovascular disease or heart disease.