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  • The Fascinating Science: How Your Muscles Build Better Bones

    Did you know that stronger muscles can help build stronger bones?

    Muscles and bones are commonly viewed as two separate systems. However, the muscles and bones are actually two components of the same system called the musculoskeletal system. This system is woven together by connective tissue such as tendons, ligaments, and fascia.

    So if you want to keep your bones strong and healthy, it is important to keep your muscles strong and healthy. Continue reading

  • Can This Popular Beverage Weaken Your Bones?

    146 billion cups of coffee are consumed in the United States each year.

    Coffee is loaded with polyphenol antioxidants and has been linked to a number of beneficial health effects, but does the caffeine in coffee cause bone degradation that can lead to an increased risk of fractures and falls? Continue reading

  • Bone-Healthy Recipe: Roasted Yams with Honey Walnuts and Raisins

    Celebrate the holidays with this bright side dish that's good for your bones. Recipe for Roasted Yams with Honey Walnuts and Raisins.
  • Bone Health Q & A: Vitamin K2 Supplements

    “I’m thinking about re-starting vitamin K2 supplements, and wondered which form you recommend (MK4 or 7 or both)? I have trouble with the MK7 causing heart palpitations, so I was only able to take a low dose every couple of days (used the LEF K complex) and that was a bit too strong. The other problem was the cost of it and it’s short half-life. I know that many studies show the importance of K2 but I was never able to determine if both should be taken and how to avoid the heart problems I have.”

    - Pam F. via email

    First, let’s quickly recap why vitamin K, and specifically vitamin K2, is recognized as an essential bone health supplement nutrient today:For bone health, more than 109 mg a day of Vitamin K is associated with improved bone density and lower risks of fracture - even in people with already low bone density.

    Continue reading

  • 7 Health Myths About Breakfast

    breakfast for healthy bones Breakfast revs up the body after a night's sleep, gives us energy and nutrients to face the day and studies suggest that eating breakfast regularly is associated with good health.  But just as important as when you eat is what you eat. When it comes to supporting your bones, no meal really packs enough nutrients. Sure, breakfast staples like eggs and fortified cereal provide calcium and vitamin D, but bones also need lesser-know nutrients including magnesium, boron, L-arginine, vitamin K2 and silicon for real bone building and support. A healthy breakfast is a great way to start the day, and adding a natural bone health supplement picks up where your diet leaves off.

    1. People who eat breakfast are healthier, because they have other healthy habits besides breakfast.

    This is partially true. There is strong evidence that having a healthy breakfast within one hour of waking is very beneficial.  People who eat breakfast are also typically less likely to smoke cigarettes, more likely to exercise regularly, and have other good health habits. But it’s difficult to determine the opposite - whether people who skip breakfast can be healthy as long as they maintain other healthy habits throughout the rest of the day.

    2. Eating breakfast helps you lose weight.

    Again, partially true, because it depends on what you eat.  The right kind of breakfast can help you maintain a proper weight.  But research has not been able to prove definitively that eating or skipping breakfast has any real effect on weight. That’s partly because it’s better to skip breakfast than eat one that is loaded with eggs, hash browns, and sausage. Skipping breakfast may even be better than pancakes and sausage, and it’s certainly better than grabbing a breakfast sandwich, aka “cholesterol sandwich”, at a fast food place on the way to work.

    However, when types of breakfast were compared to skipping breakfast, it’s clear that people who eat healthy breakfast like those below have lower BMI compared to breakfast skippers, or meat-and-egg eaters

    3.  A smaller breakfast is better than a bigger one.

    This is interesting: when two people who are dieting  and eat exactly the same number of calories in a day - the one who consumes most of their calories in the morning loses more weight and feels less hungry than the person who eats most of their calories in the evening.

    Eating large meals at night is less healthy than eating in the morning or at midday. And it creates a vicious cycle, because big evening meals carry over causing less hunger in the morning.

    Other cultures are very fond of breakfast and they shed some light on breakfast debate. The Mediterranean diet is touted as a bone-healthy diet because it is rich in olive oil (instead of butter), nutrient rich seafood, and plenty of fresh, whole vegetables. Traditional cultures around the Mediterranean Sea eat breads and cereals for breakfast, then they consume a large lunch, and a very small dinner - often no more than fish and a salad. The average person in Spain consumes more than twice as much fish as the average person in the US, and most of that is during the evening meal several hours before bedtime.

    4. Breakfast doesn’t decrease the risk of cardiovascular disease or diabetes.

    Not so fast. There is plenty of evidence that skipping breakfast increases blood pressure and cholesterol levels and increases the risk of heart attacks. Additionally, it raises insulin levels and insulin-resistance that is associated with developing diabetes.

    5. Children can get by without breakfast more easily than adults.

    False - it’s exactly the opposite. Children have greater metabolic demands than adults. Periods of fasting are in fact associated with lower learning skills and lower test scores, compared to children who are not hungry. Children need to break the period of fasting from the previous evening with a nutritious breakfast of cereals and healthy breads or muffins.

    6.  Coffee is bad for you.

    Coffee has many health benefits because it’s rich in antioxidants – but it gets a little dicey with bone health.  Too much coffee is bad for bones because it triggers calcium loss in two ways: coffee tends to replace people’s dairy intake, and the caffeine in coffee flushes calcium from the kidneys.  Bone health supplements are especially important for women who drink a lot of coffee, but a good rule of thumb is to consume no more than 18 oz.a day – about 3 cups.

    7. Eggs are bad for you

    Everything in moderation. Egg yolks are high in cholesterol, but they are a good dietary source of vitamin D – an essential nutrient for bone hardness and strength. And one whole egg is a good source of l-arginine, which improves blood flow. The whole egg has proteins, vitamins, minerals and other nutrients. Eggs in moderation have not been shown to increase the risk of heart disease

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