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Top 5 Simple Habits For Better Bone Health

Maintaining your joint health is crucial no matter how old you are.

Whether it is osteoporosis, arthritis, or degenerative disk disease, bone and joint health disorders are alarmingly common in people of every age.

This is why it is never too early to take control of your bone health. There is no need to wait for a diagnosis of degenerative bone disease to take action. By then your only option may be drugs, injections, or surgery.

Thankfully, there are many simple lifestyle habits that can dramatically reduce your risk of developing degenerative bone and joint disease.

Here are the top 5 habits to maintain your bone health:

1. Fitness

Proper low-impact exercise can be one of the most effective strategies for building and maintaining bone health.

Astronauts on the International Space Station experience extremely rapid bone degeneration. This is because the force of gravity is one of the primary signals that prompts the growth and repair of bone tissue. The right kinds of exercises can stimulate this bone growth and prevent bone degeneration.

Start with low-impact exercises such as walking, rebounding (on a trampoline), and swimming. The goal is to work your way up to more intense exercises such as running, cycling, and weight lifting. It is important to remember that high impact exercises like running can be detrimental when not done correctly. Running on pavement can be extremely damaging to joints so try to run on more natural low-impact surfaces such as dirt trails and grass.

It is also important to incorporate stretching exercises fr the maintenance of joints and connective tissue. Gentle stretching is incorporated in many fitness programs including yoga and tai chi.

2. Nutrition

The food you eat can have dramatic impact on your bone and joint health.

Make sure you are eating adequate bone building minerals such as calcium, magnesium, and sulphur. You also want to get enough of important vitamins such as vitamin C, vitamin K2,  vitamin A, and vitamin D.

Great bone building foods include organic/grass-fed dairy products, leafy greens, fresh herbs, and bone broth.

It is also helpful to include anti-inflammatory foods such as turmeric root, fatty cold water fish, and fresh berries.

3. Footwear

Did you know that your feet contain almost a quarter on the bone sin your entire body? This is one of the reasons why wearing the proper shoes is so important for maintaining healthy bones and joints.

Conventional advice used to be that more cushioning in the shoes was better. However, as research has evolved we now understand that excess cushioning in shoes can actually blunt the signal for bones to grow and repair. This is similar to the problem astronauts experience in the low-gravity environment.

This new understanding has birthed a "barefoot" shoe movement that has shoe manufacturers designing footwear that allows the feet to operate more naturally as they would without shoes on.

The best barefoot shoes will have a thin sole to allow proprioception of the feet. Barefoot shows also have a wide toe box to allow the toes to spread out. Additionally, proper barefoot shoes will have a zero drop. This is because an angled shoe can negatively affect the biomechanics of the entire rest of the body.

4. Sun Exposure

One of the most important nutrient for bone health is vitamin D.

In fact, calcium supplementation can be dangerous if you are not also getting adequate amounts of vitamin D. This is because vitamin D is responsible for shuttling calcium out of the blood and in to the bones and tissues. Without enough vitamin D calcium will build up in the arteries leading to the formation of arterial plaques.

The best way to get vitamin D is through safe sun exposure. 15-20 minutes of direct sun per day is enough to stimulate vitamin D without risking any negative effects from over-exposure. It is also important not to shower within 2 hours of exposure as the vitamin D is actually formed in the oil on the skin and it needs time to be absorbed in to the body.

During winter months it can be helpful to supplement with vitamin D. Just make sure your vitamin D supplement also includes vitamin K2 and magnesium.

Supplements

While it certainly is very important to eat bone building nutrients from foods, it can actually be really hard to make sure you get all of the necessary nutrition for optimal bone health from just food alone.

This is why supplementation with key nutrients is so important to maintain strong and healthy bones.

Dr. Charles Price developed the Silical System formula specifically to provide the body with the most important vitamins and minerals for maintaining strong and healthy bones.

If you want to experience the benefits of better bone health, then pick up your Silical System today!

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