Exercise is, without a doubt, crucial for optimal bone health, but the following guideliness can also help you maintain, or increase, your bone strength safety and naturally at any age:
1. Make your own fermented vegetables using a special vitamins k2 producing starter culture, or supplementing with vitamin k2 if you're not getting enough from food alone. Vitamin k2 serves as the biological "Glue" that helps plug the calcium into your bone matrix. Also remember to balance your calcium and magnesium. Vitamin k2 is produced by certain bacteria, so the primary food source of vitamin k2 is Fermented food such as natto, a fermented soy product typically sold in Asian grocery stores.
2. Avoid processed foods and soda which can increase bone damage depleting your bones of calcium. By ditching processed foods, you're also automatically eliminating a major source of refined sugars and processed fructose, which driven insulin resistance. It will provide you with a more appropriate potassium to sodium ratio, which is important for maintaining bone mass.
3. Increase your consumption of raw, fresh vegetables, ideally organic. if you find it difficult to eat the recommended amount of vegetables you need daily, you can try vegetable juicing.
4. Optimize your vitamin D levels, ideally from appropriate sun exposure or a high quality tanning bed. Vitamin D builds your bone density by helping your body absorb calcium.
5. Maintain a healthy balance between omega-6 and omega-3 fats in your diet by taking a high quality animal based omega-3 supplement like krill oil and reducing your consumption of processed omega 6, found in processed foods and vegetables oils.
