Prevent Bone Loss

Prevent Bone Loss

The Silent Thief: Bone Loss

To a 35 year old person, Bone Health might seem like something that you might worry about when you are 60, 70 or 80 years old. But look closer . . . from birth until about age 30 our bones are in a growth stage. From 30 years of age we enter the normal age-related bone mineral loss period that continues for the rest of our lives.

If we don’t give our muscular-skeletol system the right kind of care, our bones can begin to weaken much, much earlier than 60 years of age. It’s a quiet, symptom-less process that steals away your bone health. And it is symptomless; you can’t feel it happening, at least not in the early stages, which gives it the name Silent Thief.


As we are living longer today, and want to LIVE a more active life than previous generations; we expect to be very independent well into our later years. But the consequences of weak bones can destroy independence in an instant. Our muscular-skeletol system houses and protects our heart, lungs, bone marrow (where white blood cells develop), and brain from injury.


Osteoporosis (occurs when the creation of new bone doesn’t keep up with the removal of old bone) can cause a fractured or collapsed vertebra (leading to chronic back pain), loss of height, stooped posture, and bone fractures (leg, arm, wrist, hips) that occur much more easily than expected. A simple fall on brittle bones can lead to dependence on others for showers, cooking, cleaning, shopping, etc. On the plus side, taking care of our bones can also have positive implications on our cognitive health; “In a study of 987 men and women, those with the lowest bone mass measurements were more than twice as likely to develop cognitive impairment than those with stronger bones”. (


Take Control of your future independence and bone health by ensuring you:


  1. increase or maintain bone & muscle mass, balance and coordination with daily physical activity including weight bearing exercises. A good exercise to include in your routine is a walking lunge. This helps build bone density in your hips, even without additional weights. Lifting weights and yoga all help build bone density and strength. Yoga also helps to keep your bones supple. Think of exercise as a means to lubricate your bones. My Father used to always say ‘Rigor Mortis never set in on a moving object!’ and he was healthy and strong well into his 80’s with good bone health. He made sure he got in a good walk every single day.
  2. Improve bone health through a healthy diet and supplements if necessary.


Want to learn more? Keep reading . . .


Our bones are alive and kicking. They contain blood vessels, nerves, and cells. The two types of cells that control our bone structure are osteoblasts (bone builders) and osteoclasts (break down old or damaged bone to create space for new bone). In a nutshell: as long as our bone-building activity (called absorption) is greater than our bone breakdown (called resorption) then we are maintaining good bone health.


****NEWS FLASH for Women*****

Your normal bone loss ACCELERATES during and after menopause for about 5 to 7 years before returning to the slightly slower rate that both men women experience in later age. This means that you can lose as much as 35% of your bone density during those few, short years.


Speak to your Doctor if you are on medication and ask if that medication has any implications for your bone health. Some medications can interfere with calcium uptake, vitamin K2’s bone-building function, etc. Supplementation may be necessary to ensure you replace any minerals or vitamins that your body is using up or not absorbing due to your medication. Undiagnosed Gluten Intolerance can also contribute to bone loss as you may not be absorbing the nutrients needed for bone health. Smoking and drinking more than the recommended units can increase your rate of bone loss, and your ability to absorb calcium.


In addition to the right kinds of physical activity, healthy bones and bone building require balancing four major nutrients: Calcium, Vitamin D, Vitamin K2, and Magnesium.


  • Vitamin D maintains skeletal calcium balance by promoting calcium absorption in your intestines.
  • Calcium and phosphate depend upon Vitamin D for bone formation.
  • Vitamin K2 helps to cement the calcium you absorb into the bone matrix rather than depositing it on the inside of your blood vessels leading to atherosclerosis.
  • Magnesium is an important mineral that your body needs to build a strong bone matrix (


Calcium: Your Bone’s Best Friend

It is recommended that you get your calcium from healthy sources such as the following list. Some high calcium foods also contain naturally high amounts of vitamin K2, such as fermented cheeses and butter from pastured cows.

Sesame seeds (1/4 cup)


Sardines, canned in oil with bones (3 oz)


Yogurt (unsweetened) (1 cup)

300 mg

Goat’s milk (1 cup)

326 mg

Swiss cheese (1 ounce)

270 mg

Spinach (1 cup cooked)

260 mg

Canned salmon with bones (3 oz)

181 mg

Almonds (2 oz)

150 mg

Broccoli, raw (1 cup)

90 mg


The best source of vitamin D, of course, is sunlight exposure. Most people may need as little as 15 to 20 minutes of noontime exposure each day on enough exposed skin to maintain serum vitamin D levels in the ideal range.

However, many people are vitamin D deficient because they don’t receive enough healthy sun exposure. And if you’re 50 or older, your skin may not produce as much vitamin D in response to sunlight.

In these situations, I recommend taking an oral vitamin D3 supplement.

Vitamin K is available as either K1 or K2. While vitamin K1, found in green vegetables is important for your health, it does not build your bones significantly. Only vitamin K2 does that.

Sadly, unlike vitamin D, there is no blood test you can get to test for vitamin K2 yet. So the only practical way to know if you need vitamin K2 is to look at the sources in your diet, add them up and make sure you are getting 150 mcg of vitamin K2 every day.

If you come up short then it is imperative that you consider a vitamin K2 supplement. (


We hope we can help you understand the importance of taking care of your bone health to ensure you have a long, healthy, independent lifestyle well into your 90’s!!!! And who knows, maybe even longer!



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