Maintaining a healthy diet, managing body weight, and practicing beneficial nutritional choices is vital in building strong bones. However, many Americans face the unfortunate reality of osteoporosis because of poor decisions during their lifetime. At Arizona Bone and Joint Specialists, we understand and commend the value of practicing good nutrition to avoid bone injuries. By evaluating patients’ diet and giving them recommended tips, our patients can continue or start on the path to stronger bones, better health, and happier lives.
Vitamins and minerals are the source for bone strength. Because many people don’t practice good eating habits, it is essential that they at least take a daily vitamin or some variation of a vitamin. Our specialists can evaluate the patient to determine any vitamin deficiencies, to give the patient a better idea of which vitamins to introduce into their diets. Here is a list of necessary vitamins needed to build strong bones:
Calcium. Of course, we already knew this would top the list. However, some diets, specifically vegan, do not have enough of this important mineral. If your diet doesn’t include dairy products, try taking a daily calcium supplement.
Magnesium. This mineral helps increase calcium absorption. Green veggies, nuts, and seeds are chock filled with magnesium. If these foods are not a source of your diet, consider a magnesium supplement.
Vitamin D. Vitamin D is important in building bone density, while simultaneously reducing fall risk for elderly individuals. This lends a hand in reducing the number of bone fractures in senior citizens or people with osteoporosis.
Potassium. While other vitamins and minerals work to improve bone strength and bone density, potassium works to preserve bone mass. Some individuals have very acidic blood, making them more susceptible to bone fractures. Potassium can preserve calcium by reducing the excretion in urine. If you do not wish to use a potassium supplement, introduce plenty bananas, orange juice, veggies, and seafood into your diet.
The specialists at Arizona Bone and Joint recommend patients talk to their doctor about supplements and changes in diet to prevent any allergies or cross-medication reactions that are possible. We provide the tools for patients to live pain free lives. For more information on tips for building strong bones, talk to your Arizona Bone doctor today.
The advice and information contained in this article is for educational purposes only, and is not intended to replace or counter a physician’s advice or judgment. Please always consult your physician before taking any advice learned here or in any other educational medical material.
©Arizona Bone and Joint Specialists, 2014
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