Osteoporosis is the most prevalent type of bone disease in humans. People who have osteoporosis are more likely that others to experience broken bones or fractures as their bones are weaker than usual. Our bodies break down older parts of bones every day, replacing them with newer, stronger bone. As we get older, this process slows, so we begin to lose some bone density.
Dr. Carolyn Dean has scientifically researched the link between magnesium and bone health, exploring why humans need an adequate amount of magnesium daily to ensure good bone health for longer. Dr. Dean argues that osteoporosis is not an inevitable result of ageing and in fact should not exist, given proper preventative measures and treatment, which includes elevated levels of magnesium.
Magnesium for Bone Health
Magnesium helps to maintain bone health in numerous ways. Without adequate levels of magnesium, we cannot properly absorb the calcium required to build strong bones. Magnesium helps us absorb calcium through converting D vitamins into active forms, which also helps metabolize calcium. Calcitonin is a hormone that helps preserve the structure of the bones and draw calcium into bones from blood and soft tissues. The production of calcitonin is stimulated by magnesium. Conversely, the production of parathyroid hormone is suppressed by magnesium, preventing this hormone from breaking down bone. Without magnesium, our bodies would be unable to activate the enzyme we need to regenerate new bone. Calcium transport throughout the body is also regulated by magnesium. The modern diet typically does not contain enough magnesium to maintain healthy bones.
Food and Supplements
Making healthy choices in terms of diet throughout our lives can help prevent or delay the onset of conditions such as osteoporosis. We need calcium for bone health, but as shown above, without magnesium as well this calcium does not always get absorbed or utilized properly.
Vitamins C, D and K are also essential for bone health. Many of the nutrients we need for healthy bones come from the foods we eat when we follow a healthy diet. Good choices for bone health include green leafy vegetables such as kale, spinach, broccoli, cabbage and collard greens, as these contain vitamin K as well as calcium. Oily fish such as tuna, mackerel, salmon and sardines, low-fat dairy produce, tofu and white beans all contain calcium as well as other healthy nutrients. Vitamin C can be found in large amounts in citrus fruits strawberries, bell peppers and Brussels sprouts. Vitamin D comes from sunlight, eggs, mushrooms, oily fish, cereals and milk. Supplements can be added to a healthy diet to ensure the right levels of all vital nutrients, vitamins and minerals are maintained. ReMag supplement has been designed to ensure the magnesium is absorbed 100% at a cellular level.
Exercise maintains a healthy body and mind in many ways, and bone health is no exception. Even people already living with osteoporosis can benefit from gentle exercise, although a doctor should be consulted before commencing. Bones are just like muscles in that more activity makes them stronger. Weight-bearing exercises are the best for building strong bones; activities such as aerobics, dancing or even brisk walking will all help. The recommended minimum is at least 30 minutes of exercise daily.
Falls are one of the most common causes of broken bones in people with osteoporosis, and many falls can easily be prevented. People with weak bones should check their homes and areas where they regularly spend time for risks such as loose carpets or poor lighting. Having regular vision checks may also help.