Never in the history of the Daily Tonic have we covered a topic this interesting: bone health.
It isn’t something we really think about and the impact of poor bone health may not be something we feel until later in life. That doesn’t mean it isn’t important, though, and there is more to it than just drinking milk. Let’s dive in.
Calcium Is Just A Piece Of It…
It’s a tale as old as time: drink milk to build strong bones. The reason? Milk is a good dietary source of calcium. But there is much more to it than that.
Let’s take a step back first.
Why is bone health so important in the first place?
Well, aside from the obvious fact that weak bones will fracture or break more easily, bones also store important minerals that our bodies can tap into and use for other purposes when necessary. Bones also protect major organs like our brain and heart. Having strong, resilient bones is the first line of defense against serious injury in case of an accident. It is one of those things you will hopefully never have to worry about, but if it ever comes to it, you’ll be extremely thankful to have a strong skeletal system protecting the rest of your body.
Then there is Osteoporosis to think about.
Our body is in a constant state of breaking down old bone and growing new bone in its place. As we age, the rate of breaking down old bone starts to outpace the rate of replacing it. This causes us to naturally lose bone density as we age. If you have strong, dense bones to begin with, this natural aging process won’t be something you need to worry about. But, if your bones are in a less than ideal state when you are still young, bone degeneration can be a big problem and lead to Osteoporosis.
People with Osteoporosis become very susceptible to breaks of the wrists, spine, and hip — injuries that can be extremely problematic, especially in old age. Keep in mind that bones are made up of more than just calcium. Bones are also made up of silicon, magnesium, phosphorus, and protein. In order to optimize bone health, you have to prioritize all of these building blocks, not just calcium. Aside from getting those building blocks through your diet, you do also need certain micronutrients to help your body effectively store those minerals. This is where vitamins K2 and D play an essential role in developing strong and resilient bones.
The problem? Vitamin D and magnesium deficiencies are common amongst Americans. 42% of Americans are reported to be deficient in Vitamin D, while 75% of Americans are not meeting the recommended intake of magnesium. Without these two important micronutrients, calcium alone cannot help you build strong bones.
The solution? Liver, pumpkin seeds, and plenty of time in the sun. That trifecta will pretty much cover you with more than enough K2, magnesium, and vitamin D–all incredibly important micronutrients for more than just optimizing bone health. You can find these in supplement form as well, but nothing beats getting your nutrients directly from the source. And finally–resistance training has also been proven to support bone density. So don’t forget to lift some weights.
Speaking Of Exercise…
When was the last time you worked out your pelvic floor?
We have upper body day, lower body day, cardio day, but seldom do we see pelvic floor day pop up in a workout program. Before the gents decide to skip this one, keep in mind that pelvic floor issues can affect any person, regardless of gender.
This article is a great deep dive on all things pelvic floor, including some tips on how to care for and work out those particular muscles. Turns out the pandemic and all that time we spend sitting down hasn’t done our pelvic floors any favors. Go figure.
- Lift weights for strong bones. If you need a workout program to follow, check out the NCFIT App.
- Where can you get high quality, grass-fed liver? White Oak Pastures has got you covered.
- Not quite ready to go all in on organ meats? I get it. Here is a brand that puts all the goodness of organs in a supplement instead.
- Water is water, right? Wrong! This water comes in a recyclable can because plastic sucks. It is also oxygenated, has minerals and electrolytes, and gives back to the community.