According to the National Osteoporosis Foundation, our bones reach peak strength in our early 30s. As we head into our 40s and 50s, we start to experience a shortage of important bone minerals including calcium, which causes the skeleton to weaken. But the good news is you’re never too old or too young to improve your bone health.

You can start to improve your bone health by eating more of the following foods:

Bok Choy

Bok Choy is rich in bone-building calcium, as well as vitamins A and C, folic acid, iron, beta-carotene, and potassium. It keeps your muscles and nerves in check while supporting healthy blood pressure.  Try to eat one cup a day.

Bananas

Bananas are packed with potassium which that helps prevent the loss of calcium from the body.
They also support the nervous system, boost immune function and help the body metabolize protein.

Broccoli

One cup of broccoli contains a healthy dose of calcium, as well as potassium, phosphorus, magnesium, and iron. It’s also high in vitamins A, C, and K.  One cup a day is recommended.

Spinach

Rich in vitamin K, spinach has been shown to strengthen bone-mineral density and reduce fracture rates. Spinach is also high in calcium, phosphorus, potassium, zinc, and selenium. Eat one cup of cooked spinach, or two cups raw, four times a week.

Dried Plums/Prunes

Prunes are rich in copper and boron, both of which can help prevent osteoporosis. They also contain a fiber called inulin, which, when broken down by intestinal bacteria, creates a more acidic environment in the digestive tract. That helps facilitate calcium absorption. Eat four or five each day to strengthen your bones and boost your energy.

King Crab Legs

High in protein and low in fat, the sweet flesh of the king crab is high in zinc—at 7 milligrams per 3.5-ounce serving.  Zinc is an antioxidant, but more importantly it helps support healthy bone mass and immune function.

It’s never too late to take control of your health. Start by adding the right foods to your diet to build better bone health. If you are looking for an effective supplement to strengthen and protect your bones, we suggest Healthy Choice Naturals Osteocare.  It provides you with a rich source of highly absorbable Calcium, Magnesium and important minerals scientifically formulated to support and strengthen your bones.

You probably know that calcium and vitamin D are needed to build strong bones. But what you may not know is that there are certain foods in your diet that can actually reduce bone density, increasing your risk for osteoporosis. For even stronger bones, avoid these everyday calcium destroyers.

Caffeine

Caffeine leaches calcium from your bones, reducing their strength. In fact, you lose about 6 milligrams of calcium for every 100 milligrams of caffeine ingested. In a recent study of 31,527 women ages 40 to 76, researchers found those women who drink 330 milligrams of caffeine or more a day — the equivalent of about four cups of coffee — had an increased risk of bone fractures. This risk was especially noted in women who had a lower consumption of calcium.

The good news is that limiting caffeine intake to 300 milligrams a day while getting adequate calcium probably offsets any losses caffeine causes.  Therefore, if you can’t reduce the caffeine, make sure you are getting enough calcium.

Sodium

Too much sodium in your diet can cause you to excrete calcium in your urine and perspiration. Sodium is found in table salt and many processed foods. Studies show that regular table salt, not simply sodium, causes calcium loss, weakening bones with time. That’s important because Americans get about 90% of our sodium through salt.

Americans get about twice as much sodium as recommended. The dietary guidelines for Americans advise limiting sodium to 2,300 milligrams a day. For every 2,300 milligrams of sodium you take in, about 40 milligrams of calcium is lost in the urine.

Soda

Many carbonated soft drinks contain phosphoric acid, which can increase calcium excretion in your urine. And nearly all soft drinks lack calcium. Excess phosphorus promotes calcium loss from the body when calcium intake is low. The occasional soda is fine, but many people, especially women, consume more than an occasional soda.

Wheat bran

The only food known to reduce the absorption of calcium when eaten at the same time as calcium is 100 percent wheat bran. If you take calcium supplements, foods containing wheat bran should be eaten two or more hours before or after taking the supplement.

Alcohol

Excessive drinking of alcoholic beverages is associated with lower bone density because alcohol interferes with the absorption of calcium and vitamin D. Alcohol interferes with liver enzymes that are necessary for converting the inactive form of Vitamin D into the active form. Without sufficient active Vitamin D, your body can not absorb calcium from your gastrointestinal tract. To lower your risk for osteoporosis, limit your intake of alcohol to one drink a day.

Balance Your Diet with High Calcium Foods

If you consume high amounts of any of the foods mentioned above, it is important to eat a well-balanced diet to keep your bones healthy. Getting the recommended amount of calcium each day to offset any loss of calcium caused by any other foods you eat will go a long way to preventing bone loss.
Fortunately, there are plenty of good sources of calcium to include in your diet:

• low-fat dairy products
• dark green, leafy vegetables
• calcium-fortified whole grain cereals
• calcium-fortified juices
• calcium supplements

Whatever your diet, you should be getting 1,000 mg of calcium daily if you’re under 50(more if you are pregnant or nursing). If you’re over 50, you need 1,200 mg of calcium daily.

If you are looking for an effective supplement to strengthen and protect your bones, we suggest Healthy Choice Naturals Osteocare. It provides you with a rich source of highly absorbable Calcium, Magnesium and important minerals scientifically formulated to support and strengthen your bones.

As more Vitamin D facts are being discovered by researchers, this vitamin is being found to be imperative to our health in many different ways, from bone health, to the immune system, to cancer. But many of us, it seems, no matter how active and diligent we are about health, don’t get enough Vitamin D.

The National Osteoporosis Foundation recommends 400 to 800 IU of Vitamin D daily for adults younger than 50, and 800 to 1,000 IU for adults 50 and older. But many experts now agree that most of us need even more—up to 5,000 IU a day. Plus, a shocking 70% of American’s are currently deficient.

The most significant source of Vitamin D is sunlight, and that’s where the trouble lies. We produce Vitamin D with exposure to ultraviolet radiation, but unprotected sun exposure can damage the skin. Regular use of sunscreen protects the skin, but also decreases absorption of the ultraviolet B (UVB) sunlight that is needed to produce Vitamin D by the skin. This can lead to a person having low Vitamin D levels.

Fortunately, there are smart and safe ways to increase your intake of Vitamin D:

1. Eat Foods Rich in Vitamin D

• Salmon (fresh, wild): 600-1000IU in 3.5 ounces
• Sardine:250 IU
• Cod liver oil: 400-1000IU in 1 teaspoonful
• Milk and yogurt(fortified): 100IU in each 8 ounce cup
• Breakfast cereals(fortified): about 100IU in each serving

2. Careful, Limited Sun Exposure
How much time in the sun does it take to get enough Vitamin D? The length of time varies for each person.  A fair-skinned person’s body could make about 3000 International Units (IU) in 5-15 minutes during the spring and summer. The legs and arms would need to be exposed to the midday sun without sunscreen or clothing on them. The good news is that your body will never allow you to make too much Vitamin D from sunlight. Keep in mind you need to limit your time in the sun and take precautions to prevent burning.

Also keep in mind some people may not be able to get enough Vitamin D from the sun due to any of the following reasons:

• Regular use of SPF15 can decrease Vitamin D formation by the skin by more than 98%.
• The skin of people over age 65 has less of the component that is needed to convert sunlight into Vitamin D.
• Dark skin blocks UVB light from being absorbed so 5-10 times more sun exposure is required than for fair-skinned people.

3. Take a Vitamin D Supplement.

Taking Vitamin D supplement is a safe and convenient way to supplement your intake. Look for one that contains at least 2000IU of Vitamin D3 which is an active form and has similar properties to that formed in the skin when exposed to the sun.

Our Healthy Choice Nutritionals Vitamin D-3 Complex provides you with benefits beyond any ordinary Vitamin D-3 supplement available elsewhere.  Each 1 capsule dose delivers your body with 5000 IU of Vitamin D-3.

If you are 50 or older, chances are high that you will have an osteoporosis-related bone fracture at some point in your lifetime. In fact, your chances are one in two for women and one in four for men.  Although there are ways to treat it, once you have the condition, there is no cure. But according to the National Osteoporosis Foundation, osteoporosis is largely preventable for most.

The best defense against it is to adopt lifestyle changes before the age of 30 that promote strong bones later in life. Even if you are over 30 you can still take measures to prevent the worst consequences of osteoporosis. The National Osteroporis Foundation suggests these 5 combined steps:

Calcium and Vitamin D
Calcium is needed for the heart, muscles, and nerves to properly function, for blood to clot, and is needed to grow and maintain healthy bones. The NOF recommends getting the daily recommended amount of calcium which is between 1000 and 1300 mg/day and vitamin D between 400 and 800 IU/day.  The best source of calcium is foods such a milk, cheese, and dark green leafy vegetables.  If you can’t get all of the calcium you need through your diet, take a daily calcium supplement. Your body needs vitamin D in order to absorb the calcium. You can get Vitamin D in two ways: your skin manufactures it when exposed to direct sunlight, and it’s found in egg yolks, liver and fortified dairy products. You can also take a vitamin D supplement.

Regular Exercise
Building strong bones, earlier in life (before 30), can be the best defense against developing osteoporosis. Exercise is vital to good bone health. Exercise that places weight or resistance on your bones is recommended.  Activates such as walking, jogging, stair-climbing, racquetball, tennis, and hiking are recognized as some of the best types of exercise to promote good bone health.

Get a Bone Density Test
A Bone Mineral Density test is the only way to diagnose osteoporosis and determine your risk for future fracture. The BMD measures the density of your bones (bone mass) and its value determines the need for medications to help maintain bone mass, prevent further bone loss, and reduce fracture risk.

Stop Smoking and Limit Alcohol Consumption
Smoking and alcohol are both high risk factors for osteoporosis. Smoking reduces the calcium absorption and has been associated with lower bone density.  Also, those who drink large amounts of alcohol (over 50 units per week in men or 35 units in women) have a higher rate of osteoporosis.  Therefore, smoking should be avoided and alcohol intake should be avoided or limited.

Speak to a Health Care Professional About Bone Health
Since osteoporosis is preventable, speak to your doctor about what you should be doing. Get prevention tips and information about diagnosis and treatment options. It’s sometimes called a “silent disease” since people are unlikely to know they have it unless a fracture occurs or they get bad results on a bone density test.

If you are looking for an effective way to supplement your calcium intake, try our Healthy Choice Naturals Osteo-Care which is a rich source of highly absorbable calcium, magnesium and important minerals scientifically developed to support healthy bones.

Osteoporosis and thinning bones is a major health problem for adults over 50. One in two women and one in five men are affected by osteoporosis as they age. According to the U.S. Surgeon General, our skeletons begin to deteriorate long before they break. You may be one of the 34 million Americans who are living with a condition called osteopenia or thinning bones.

This occurs when a lack of calcium intake causes your body to rob calcium from your bones. Osteopenia is short of osteoporosis, but it still puts your weakened bones at risk of fracture from performing simple daily tasks, falls or minor accidents.

Rebuild Strong Healthy Bones

Our new Osteo-Care can fully protect you from the dangers of weak thinning bones. In fact, if you are among those experiencing bone loss and are facing the threat of bone disease, the ingredients in this extraordinary formula can reverse the bone loss and actually rebuild strong healthy bones.

1500mg of Pure Coral Calcium

The source of our calcium is 1500mg of pure eco-safe, above sea coral calcium from Okinawa, the world’s finest source. We add magnesium in the perfect 2-1 ratio and 400mg of bone strengthening vitamin D.

Absorption Problem Solved

You may know one of the problems with most calcium products is absorption. A new discovery solves that problem, and because of it’s ability to increase absorption of calcium and other nutrients by 30-85%, it has earned a U.S. Patent.

3 Per Day Formula

Most bone supplements ask you to take 6 per day and come in a 30 day supply. Osteo-Care is a convenient 3 per day formula, and each very affordable bottle is a full 60 day supply

There is much more to say about this amazing bone health breakthrough, like our 90-day money-back guarantee