Big Ideas for Bone Health

Calcium is a game of cofactors, and it is not as simple as taking a Calcium supplement and calling it good. Most individuals get enough Calcium, however, often people are missing the cofactors that allow the body to absorb and use the calcium.

Our body’s mineral supply is heavily concentrated in the skeletal system. Ninety-nine percent of our body’s calcium is stored in the bone. And although minerals are a primary factor in healthy bone metabolism, so are vitamins, hormones, and exercise.

To be specific there are seven major factors that impact the absorption and use of calcium within the body.

Systemic PH

Bone is a major buffer of CA and CA is a major buffer of blood PH. When the blood becomes too acidic, it pulls CA from the tissues. When blood becomes too alkaline CA separates out of solutions. If the excess CA is deposited in inappropriate tissues, it can cause problems.

Drinking too many carbonated drinks, refined carbs and sugar and not eating enough produce can acidify our system which will be detrimental to bone health. Eat a balanced whole foods diet.

Hormonal Function

Hormonal balance is important for bone health. Parathyroid hormone regulates blood CA levels, calcitonin (thyroid related) decreases blood CA levels and inhibits breakdown of bone (osteoclastic activity). The adrenal hormones control sodium and potassium homeostasis which are related to CA metabolism, and the right balance of estrogen and progesterone builds bone.

Hydration (Water Plus Electrolytes)

Many of my clients are chronically dehydrated due to a diet high in sugar, caffeine, and alcohol. We are supposed to drink half our body weight in ounces of water daily, adding additional water when consuming alcohol and caffeine.

Water also depends on electrolytes for proper absorption. Electrolytes help to maintain PH balance, serve as cofactors needed for optimal activity of enzymes, and help to transport vitamins and nutrients.

Other Minerals and Vitamins

Vitamin D works with the parathyroid hormone to increase the level of CA in blood serum. Adequate levels of vitamin D increase absorption of CA in the Gastrointestinal Tract and decrease loss of CA in the urine and feces.

Also, CA must be in balance with the other macro minerals. These macro minerals include phosphorous, potassium, magnesium, sulfur, sodium, and chloride as well as all the trace minerals. Magnesium deficiencies are common, so imbalances in calcium and magnesium ratios are rampant and can adversely affect bone health.

Fat Soluble Vitamins and Essential Fatty Acids

Fatty Acids are necessary for the transport of CA across the cell membranes into the cell. Fatty acids also help increase the CA levels in tissues. Not only do people suffer from imbalances in their omega 3 to omega 6 fatty acids, but also most are not getting the right ratio and right kind of fats in their diet due to low fat diets. The problem is that low fat diets are deficient in fat soluble vitamins A, D, E, and K, all needed for bone health.

Digestion

Calcium is absorbed in an acid environment and requires adequate amounts of Hydrochloric Acid (HCL) in the stomach for uptake. Many people suffer from too little stomach acid, and this can adversely affect bone health. The small intestine also needs to function optimally to absorb nutrients needed for bone health, and a healthy colon produces the necessary B vitamins and vitamin K.

Weight bearing exercise

Resistance and strength training is important for bone health. Many women choose cardiovascular exercise at the expense of resistance types of exercise using weights and resistance bands.

In terms of cardiovascular exercise, walking is not enough. We need activities that include heal striking like jumping rope, hiking down steep terrain, etc.

As you can see, bone health is not as easy as popping a pill. It is a multifactorial issue, and a body that is balanced overall with good working digestion, the right dietary nutrients, a stellar exercise plan, and balanced hormones is a great start to get you on track.