Bone Density Up! Calcium Alone Is Not Enough

Many people think that calcium is the most important nutrient for bones.However, in order to protect bone density, it is not enough to simply take calcium.In this article, we will introduce the nutrients and lifestyle habits that are essential for strong bones, based on the latest research.

Nutrients other than calcium

The following nutrients are especially important for building and protecting bones.We will also introduce how to choose ingredients and how to supplement them.

Vitamin D — the “key” to calcium

Vitamin D is equally important as calcium because it helps the intestines absorb calcium.Japanese people tend to lack it, and it is found in foods such as blue fish and dried shiitake mushrooms.It is synthesized in the skin when exposed to sunlight, so it is a good idea for people who live mainly indoors to consciously go outside.However, excessive intake can have side effects, so consult your doctor before taking supplements.

Vitamin K, Magnesium, Protein

Vitamin K helps deposit calcium in bones and is found in large amounts in green and yellow vegetables and natto (people taking anticoagulants such as warfarin should be careful).Magnesium is involved in bone microstructure and energy metabolism and is abundant in nuts, seaweed, and whole grains.High-quality protein is also essential for bone collagen production, so it is important to have a well-balanced intake of meat, fish, legumes, and dairy products.

omega 3 fatty acids

There are research reports that omega-3 suppresses inflammation and has a positive effect on bone remodeling (the balance between breaking down and building up).Try incorporating green fish, flaxseed oil, and chia seeds into your daily diet.

“Calcium inhibiting substances” to be careful of: phosphorus and oxalic acid

Phosphorus, which is abundant in processed foods and soft drinks (especially colas), can disrupt calcium balance.Additionally, oxalic acid, which is found in spinach and beets, binds to calcium and prevents it from being absorbed.Taking vegetables high in oxalic acid with boiled vegetables and dairy products can reduce absorption inhibition to some extent.

Pitfalls of diet, luxury foods, and carbohydrate restriction

With the recent boom in carbohydrate restriction, there are cases of calcium and vitamin deficiencies due to extreme dietary restrictions.Especially if you avoid dairy products, be aware of alternative calcium sources (small fish, legumes, fortified foods) and vitamin D and K supplements.Additionally, large amounts of caffeine have been reported to slightly increase urinary excretion of calcium, so if you consume a lot of coffee a day, you may want to offset this with milk or other calcium-rich foods.In our experiments, even coffee lovers felt less anxious if they were conscious of getting enough calcium in their meals.

How to strengthen bones with exercise

Along with nutrition, exercise is very effective in strengthening bones.Bones become stronger in response to load and muscle stimulation, so we recommend doing the following exercises two to three times a week.

• Strength training (events that place stress on the lower limbs, such as squats, lunges, and leg presses)
• Weight-bearing aerobic exercise (brisk walking, light jogging, stair climbing)
• Shock loading such as jumping or skipping rope (effective in a short period of time if there are no problems with knees or joints)
• Reduce the risk of falls with balance training (standing on one leg, heel-toe walking)

What we actually do is bodyweight squats twice a week and 2 sets of 30 seconds of standing on one leg every morning.The key to continuing is to be able to continue in a short period of time even when you are busy.

summary

In order to protect bone density, it is not enough to simply think that ``just taking calcium is enough.'' Take a well-balanced intake of multiple nutrients such as vitamins D, K, magnesium, high-quality protein, and omega-3, and be careful about the effects of phosphorus and oxalic acid on your food combinations.Furthermore, in addition to lifestyle improvements such as sleeping well, smoking cessation, and drinking less alcohol, it is important to continue with high-load strength training and balance exercises.We were able to reduce bone anxiety through a combination of diet and exercise that we can continue to do without difficulty.If you have symptoms that concern you or are taking medication, please consult your doctor or specialist and create a plan that suits you.

Disclaimer: The information in this article is for general informational purposes only and does not constitute medical advice. Please consult a qualified healthcare professional before making any health-related decisions.