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Optimizing Skeletal Health
By: Debra Meszaros
Body Performance Coach- Clubmx
www.Clubmx-SC.com
www.MXSportsNutrition.com
What causes 1.5 million bone breaks in the United States each year?
What is the best way to avoid fractures and keep your bones healthy going into your senior years?
For a very long time it was thought that since calcium was the primary bone material, maintaining and promoting bone would simply mean to consume adequate amounts of calcium. However, we are now learning that it is actually the synergistic matrix of calcium and other nutrients that does the trick. We are also beginning to see evidence that thyroid function may play a role as well.
Just like the trillions of other cells in your body, the cells of your bone are also being replaced (broken down and built up) on a regular basis. Osteoclasts break the bone down and Osteoblasts build it back up. This process should happen equally, but when Osteoblasts are not built, bone mass then decreases. The strength of your bone lies in the synergy between calcium and phosphate bound to collagen. It is the flexible protein collagen that provides the flexibility of your bones; their ability to resist compression.
Top tips to building bone:
There are several factors that directly affect your ability to build bone. Regular exercise is the catalyst of bone building. The action of muscle moving over bone stimulates this process. Providing the body with all of the key nutrients needed to build bone without interruption plays a key role in maintaining bone mass. Providing your body with magnesium, vitamin D, vitamin K, boron, and chromium will optimize calcium activity, and adequate thyroid function is needed to activate vitamin D. The American diet for the most part provides the 1000mg of calcium your body requires and if your dietary intake reaches this requirement there may not be a need to supplement more calcium. Research now shows too much calcium can be a negative thing. Maintaining a balance of 2:1 in calcium and magnesium respectfully is the challenge. Magnesium is not a mineral in plentiful supply in most diets. The foods rich in magnesium usually also contain calcium. It is believed that the majority of Americans are magnesium deficient. For this reason magnesium supplementation may be required to balance your dietary nutrients. Many studies have been performed on the many forms of both calcium and magnesium (and other minerals) to determine which form is best absorbed by the body; but when you compare all of the synthetic forms man develops to a whole food mineral, whole food wins hands down. Unfortunately there are only a few companies producing true whole food vitamins, and there is a difference between whole food based and whole food. Whole food based supplements generally contain some man made nutrients, whole food supplements usually do not. Ascorbates are synthetic as they are man made. A whole food supplement will have what seems to be very low mg’s of nutrients and any super charged, mega dose supplement is very likely to not be from whole food. Since whole food form usually has very close to 100% absorption, there’s no need for a “mega” dose. Surprisingly the majority of supplements on the market today are synthetic and absorption of them by the body can range between 14% and 40%.
And the don’ts are…..
The use of tobacco and the consumption of soda both hinder the bone building process.
So in the end, even if you “Got Milk?” you may still struggle with building bone.
©2013 Debra Meszaros MXSportsNutrition.com. All rights reserved; no duplication without permission.
DISCLAIMER: When you read through the diet and lifestyle information, you must know that everything within it is for informational purposes only and is not intended as a substitute for advice from your physician or other health care professional. I am making no attempt to prescribe any medical treatment. You should not use the information here for diagnosis or treatment of any health problem or for prescription of any medication or other treatment. The products and the claims made about specific products have not been evaluated by the United States Food and Drug Administration and are not intended to diagnose, treat, cure or prevent disease. You should consult with a healthcare professional before starting any diet, exercise or supplementation program, before taking any medication, or if you have or suspect you might have a health problem. Confirm the safety of any supplements with your M.D., N.D. or pharmacist (healthcare professional). Some information given is solely an opinion, thought and or conclusion based on experiences, trials, tests, assessments or other available sources of information. I do not make any guarantees or promises with regard to results. I may discuss substances that have not been subject to double blind clinical studies or FDA approval or regulation. You assume the responsibility for the decision to take any natural remedy.
You and only you are responsible if you choose to do anything with the information you have read. You do so at your own risk. I encourage you to make your own health decisions based upon your research and in partnership with a qualified health care professional.
Optimizing Skeletal Health
March 4 2013
Optimizing Skeletal HealthBy: Debra Meszaros
Body Performance Coach- Clubmx
www.Clubmx-SC.com
www.MXSportsNutrition.com
What causes 1.5 million bone breaks in the United States each year?
What is the best way to avoid fractures and keep your bones healthy going into your senior years?
For a very long time it was thought that since calcium was the primary bone material, maintaining and promoting bone would simply mean to consume adequate amounts of calcium. However, we are now learning that it is actually the synergistic matrix of calcium and other nutrients that does the trick. We are also beginning to see evidence that thyroid function may play a role as well.
Just like the trillions of other cells in your body, the cells of your bone are also being replaced (broken down and built up) on a regular basis. Osteoclasts break the bone down and Osteoblasts build it back up. This process should happen equally, but when Osteoblasts are not built, bone mass then decreases. The strength of your bone lies in the synergy between calcium and phosphate bound to collagen. It is the flexible protein collagen that provides the flexibility of your bones; their ability to resist compression.
Top tips to building bone:
There are several factors that directly affect your ability to build bone. Regular exercise is the catalyst of bone building. The action of muscle moving over bone stimulates this process. Providing the body with all of the key nutrients needed to build bone without interruption plays a key role in maintaining bone mass. Providing your body with magnesium, vitamin D, vitamin K, boron, and chromium will optimize calcium activity, and adequate thyroid function is needed to activate vitamin D. The American diet for the most part provides the 1000mg of calcium your body requires and if your dietary intake reaches this requirement there may not be a need to supplement more calcium. Research now shows too much calcium can be a negative thing. Maintaining a balance of 2:1 in calcium and magnesium respectfully is the challenge. Magnesium is not a mineral in plentiful supply in most diets. The foods rich in magnesium usually also contain calcium. It is believed that the majority of Americans are magnesium deficient. For this reason magnesium supplementation may be required to balance your dietary nutrients. Many studies have been performed on the many forms of both calcium and magnesium (and other minerals) to determine which form is best absorbed by the body; but when you compare all of the synthetic forms man develops to a whole food mineral, whole food wins hands down. Unfortunately there are only a few companies producing true whole food vitamins, and there is a difference between whole food based and whole food. Whole food based supplements generally contain some man made nutrients, whole food supplements usually do not. Ascorbates are synthetic as they are man made. A whole food supplement will have what seems to be very low mg’s of nutrients and any super charged, mega dose supplement is very likely to not be from whole food. Since whole food form usually has very close to 100% absorption, there’s no need for a “mega” dose. Surprisingly the majority of supplements on the market today are synthetic and absorption of them by the body can range between 14% and 40%.
And the don’ts are…..
The use of tobacco and the consumption of soda both hinder the bone building process.
So in the end, even if you “Got Milk?” you may still struggle with building bone.
©2013 Debra Meszaros MXSportsNutrition.com. All rights reserved; no duplication without permission.
DISCLAIMER: When you read through the diet and lifestyle information, you must know that everything within it is for informational purposes only and is not intended as a substitute for advice from your physician or other health care professional. I am making no attempt to prescribe any medical treatment. You should not use the information here for diagnosis or treatment of any health problem or for prescription of any medication or other treatment. The products and the claims made about specific products have not been evaluated by the United States Food and Drug Administration and are not intended to diagnose, treat, cure or prevent disease. You should consult with a healthcare professional before starting any diet, exercise or supplementation program, before taking any medication, or if you have or suspect you might have a health problem. Confirm the safety of any supplements with your M.D., N.D. or pharmacist (healthcare professional). Some information given is solely an opinion, thought and or conclusion based on experiences, trials, tests, assessments or other available sources of information. I do not make any guarantees or promises with regard to results. I may discuss substances that have not been subject to double blind clinical studies or FDA approval or regulation. You assume the responsibility for the decision to take any natural remedy.
You and only you are responsible if you choose to do anything with the information you have read. You do so at your own risk. I encourage you to make your own health decisions based upon your research and in partnership with a qualified health care professional.
