3 tips to fix calcium and care for your bones

There are several misconceptions surrounding calcium and bone health. but very widespread.

The consequence of these myths is that although it is known that to take care of the bones it is not enough to take calcium, given the risk factors or the first indicators of osteoporosis supplements are recommended either only calcium or together with vitamin D, with the aim of stopping or preventing this ailment.

However, osteoporosis is not always synonymous with bone fragility. There are quite a few studies that say that more important than bone density is the distribution or configuration of their trabeculae to prevent fractures.

In any case, osteoporosis or decreased bone density in many patients does not justify such aggressive treatments like the current ones (bisphosphonates), which work by inhibiting the bone renewal function of which osteoclasts are a part (cells that eliminate already aged bone cells).

These drugs temporarily increase bone density at the cost of aging the skeleton, which can lead to bone necrosis.

Balanced diet to prevent osteoporosis: the first treatment

The most suitable is prevent osteoporosis putting order to the dietgiven that calcium deficiency most times No must be to a lack of contribution of this nutrient (how much dairy have people who today suffer from osteoporosis taken throughout their lives?) but rather to a noticeable loss from what you already have.

The high protein diets (rich in meat, sausages, dairy…) and rich in refined products (such as pastries, pastries, white flours and sugars…) are very acidifying and force the body to produce basifying substances at the expense of calcium to keep the pH balanced in the blood.

Therefore, to prevent or maintain good bone health, it is highly recommended to improve your diet by increasing the consumption of fruits, nuts, algae, and whole grain products.

Why are calcium supplements with vitamin D recommended?

Vitamin D favors the absorption of calcium in the intestine. For this reason, and given the frequency of relatively low levels of vitamin D in the general population, its supplementation is usually prescribed along with that of calcium, with the aim that its deficiency does not prevent calcium from being properly assimilated.

However, in the dietetic products market there are many preparations rich in organic calcium (many times associated with the proper proportion of magnesium), whose assimilation and fixation is excellent. Also some with vitamin D and others without it but effective.

For this reason, it may be more relevant to ask ourselves about the origin of these vitamin D deficits, related to the lack of contact with sunlight and the open air.

Personally, To fix calcium in the bones, I insist on the recommendation of twenty or thirty minutes of walking daily with part of the body uncovered. (with the arms is enough) so that skin contact with the sun stimulates the natural formation of vitamin D.

I also advise doing physical exercise on a regular basis (the same walk is useful) to facilitate the arrival of blood with its nutrients (oxygen, calcium, magnesium…) into the bone tissue.

Calcium-magnesium balance: essential for health

We must remember that calcium must be balanced in the diet with magnesium in a ratio of 2 to 1to protect both the bones and the nervous system; It is not strange that only with the current diets this balance is already broken taking well over twice as much calcium as magnesium; an increased risk still exists when taking supplements.

This can lead to calcificationsso that excessive supplementation that does not take into account the balance of calcium intake with other minerals does not guarantee an improvement in the state of our body.