You want to build bone health without medication?

Eat your micronutrients and DON'T forget the Collagen!

What's Recommended?

• Vitamin D - Eat Fish with the skin, also eggs, fortified milk or soy milk, fortified cereal. Or just get out in the sun for a bit. Sunlight is one of the best sources of Vitamin D! You need Vitamin D help you absorb calcium.
• Calcium - Eat Milk, yogurt, cheese,. Don't do dairy? Try tofu (calcium set), fortified beverages, fortified cereal, rhubarb, spinach, almonds, white beans, bok choy, kale, pinto beans, red beans, broccoli
• Vitamin C -Eat Chili peppers, sweet peppers, guavas, kiwifruits, strawberries, oranges, kale, spinach, broccoli, grapefruit, potatoes, tomatoes
• Phosphorus - Eat Milk, yogurt, salmon, halibut, lentils, beef, peanuts, sunflower seeds, beans, chicken, turkey, almonds, cheese, eggs, whole-wheat bread
• Potassium - Eat Beans, potatoes (with skin), prunes, raisins, acorn squash, bananas, spinach, tomato juice, artichokes, molasses, tomatoes, oranges
• Vitamin K Eat your Kale, chard, parsley, broccoli, spinach, watercress, leaf lettuce, cashews, peas, soybean oil, canola oil, olive oil, mayonnaise, naturally fermented food
• Magnesium is often suggested to help you sleep. Well it's also an essential in bone health too! Eat Pumpkin seeds, almonds, cashews, beans, spinach, milk, figs, brown rice, cocoa powder, molasses, peanuts, pineapple, okra, milk, bananas
• Sodium-It's essential in bone health but you probably already consume too much. Watch your sodium intake. Keep it under 2,300 mg/day equal to about teaspoon of table salt. Sodium is in processed foods. Check your labels!
• Collagen - After menopause, you need more collagen to help absorb all these micronutrients. Eating Bone Broth, Fish with Skin, & Chicken can help. Plus Vitamin C sources encourages your body to make its own collagen.

I'm sure you know this already . . .

DON'T smoke!

and this too.

DON'T drink excessive alcohol!

Two to 3 ounces of alcohol everyday is too much.

• Excessive alcohol interferes with the balance of calcium and production of vitamin D.
• Excess alcohol kills osteoblasts, the bone-making cells.
• Getting drunk also increases your risk of falling . . .

So you want to enjoy some drinks with friends? . . . Grab a sparkling water with a lime, and pretend you're tipsy. It's much more fun than Osteoporosis or worse, breaking a bone at the office party.

What about Caffeine?

The jury is still out on how much is too much. Caffeine does affect the absorption of calcium so watch your intake but no direct links have been made to osteoporosis. So savor that delicious cup in the morning and then switch to water. As they say, water is life.

Disclaimer: The information, including but not limited to, text, graphics, images and other material contained on this email are for informational purposes only. No material on this site is intended to be a substitute for professional medical advice, diagnosis or treatment.