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Introduction
You're probably aware that as we're aging we have to be mindful of keeping our bones strong. I'm going to share six tips for stronger bones.
Tip #1: Exercise
Tip number one for stronger bones, of course, is exercise. Now why is exercise so important? Especially lifting weights, lifting something heavy and resistance training. Well, we have to put stresses on the bones so that they can remodel and repair themselves as part of the normal physiological process. That's why doing some type of movement is going to be very important and ideally weight-bearing.
Tip #2: Sun - Vitamin D
It is important to get more natural sunlight. Now we know a key element here is vitamin D but, there are also other benefits of that natural sunlight on our skin. It helps with vitamin D metabolism but also with the healing process and is anti-inflammatory. Also with ensuring that those important minerals for our bone matrix go where they need to go into the bones. Sunlight also helps with our melatonin levels so for good sleep and sleep is of course when our bones are remodeling and they are the most active at depositing those nutrients into that bone matrix.
Tip #3: Vitamin K2, Magnesium
Another tip is to ensure that you're getting other accessory nutrients. So your vitamin D is very important from sunlight exposure, some people do need to supplement but also vitamin K2 and magnesium. Now these are key because in order to tell that calcium where to go we need especially vitamin K2. It's like the air traffic controller telling busy airplanes where to go in an airport. The same with our vitamin K2. It's telling that calcium to dock in the places where it needs to be; like in our bones and in our teeth as well. Also, magnesium helps to make sure that calcium metabolism is regulated.
Tip #4: Coral Calcium
Taking the right type of calcium is important so dietary calcium is one thing, how much we're absorbing from our diet is questionable. Not all supplements when we're talking about calcium are created equal. I prefer Coral Calcium and it's a fossilized coral calcium. So being sustainable in the oceans, but also has trace minerals so up to 69-70 other trace minerals things like Boron, rubidium which help with the proper absorption of that calcium into the bone matrix.
Tip #5: Grounding
To make sure that you're getting grounded, so yeah once in a while taking your shoes off, your socks, getting out on the Earth to bring up those Earth's electrons which is so important for that overall anti-inflammatory response. It does help with our bone regrowth as well and helps with that electrical current going through our system which has been found in studies to remodel and regrow bone.
Tip #6: Yoga
For stronger bones try some yoga so there are some great postures if you're doing a sequence or only have time to do a few of the yoga postures per day. Which is fantastic because you're weight-bearing using your own body weight to help rebuild that bone matrix and putting those pressures on the bone. So one of my favorites is planks. Love the plank because yeah it's very challenging but at the same time, it is a full body workout and putting those stresses on the bones helping to prevent osteoporosis, but also helping to build up your bone. I also love the downward dog pose. Another great posture that is usually incorporated into every yoga class if you've taken a class before. Amazing for your bone density. If you dare trying a headstand or even a handstand that balance component is really important but putting those stressors on the bones, and it's not for everyone, but if you are able to do it then this is a great way again to build up your bones.
Now remember I talked about that calcium and what to look for in a high-quality calcium supplement is something that you really should know. Check out my other video ‘Never Take Another Calcium Supplement Until You Watch This'.
I'll see you there!
