Did you know?
- The adult human body has 206 bones
- There are 26 bones in the human foot
- The human hand, including the wrist, contains 54 bones
- Bones stop growing in length during puberty, however bone density and strength will change over the course of life.
- Bones are made up of calcium, phosphorus, sodium, and other minerals, as well as the protein collagen
- Bone are actually made up of living, growing tissue
- Bones function as the skeleton of the human body, allow body parts to move and protect organs from impact damage. They also produce red and white blood cells
Every day new bone is added to replace old bone. But as we get older, we start to lose more then we gain. This may lead to low bone density and, over time, may develop into osteoporosis, which can further weaken bones.
Who is at risk?
Aging men and women are at risk for low bone density and osteoporosis, but it is more prevalent in older women. There are a couple of reasons for this: Women typically have smaller, thinner bones then men, and the decrease of estrogen after menopause can cause accelerated bone loss. Other risk factors include: age, gender, family history, bone structure and body weight, prior broken bones, ethnicity, certain diseases, medications, smoking and alcohol.
Protecting your bone health is easier than you think. Start by understanding how diet, physical activity and other lifestyle factors can affect your bone mass.
You can take a few simple steps to prevent or slow bone loss. For example:
- Include plenty of calcium in your diet: Good sources of calcium include dairy products, almonds, broccoli, kale, canned salmon with bones, sardines and soy products, such as tofu. If you find it difficult to get enough calcium from your diet, ask your doctor about supplements.
- Pay attention to vitamin D: Good sources of vitamin D include oily fish, such as tuna and sardines, egg yolks, and fortified milk. Sunlight also contributes to the body's production of vitamin D. If you're worried about getting enough vitamin D, ask your doctor about supplements.
- Include physical activity in your daily routine: Weight-bearing and muscle-strengthening exercises are important for building and maintaining bone mass. Weight-bearing exercises, such as walking, hiking, running, stair climbing, and jumping rope, make a person move against gravity. Muscle-strengthening exercises, such as weightlifting and lifting one's own body weight, require resistance against gravity.
- Avoid substance abuse: Don't smoke. Avoid drinking more than two alcoholic drinks a day.
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Avocado Caprese Salad:
8 cups arugula
4 T pomegranate or balsamic vinaigrette
1/2 cup pomegranate arils
2 ounces fresh mozzarella, sliced
1 medium tomato, sliced
1 avocado, pit removed and sliced
Toss the arugula with the salad dressing. Divide the greens among four
Top with 2 T pomegranate arils, 1/2 ounce mozzarella,
slices, and 1/4 avocado.
Serving Size: 4 salads
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Young Living Essential Oil of the Month
*First choice for bone injuries
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Supplement Of The Month
Cataplex D supports bone health, mineral absorption, the immune system, and cellular processes.
- Encourages healthy calcium absorption from the intestinal tract into the blood
- Supports healthy immune system response function
- Supports and maintains healthy bone density
- Provides vitamin D, which is needed by almost every cell in the body for development and transcription
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14030 Bank Street #1
Becker, MN 55308