Bone Health Vitamins

Bone Health Vitamins knows that for many of us, we have major lifestyle changes as fall and winter approach. We may not be outdoors as much with colder weather and shorter days. And less time outdoors, and less sun exposure, can mean a deficiency in Vitamin D, a critical vitamin for bone health.

Did you know that typically about 5-20 minutes of sun exposure between 10 am and 3 pm about twice a week is the recommended amount for sufficient Vitamin D for the average adult? Not much, right? However, many of us do not get that, especially in the Fall and and Winter. My doctor recently informed me that if you live above 42 degrees north latitude (you could draw a line on a map of the U.S. between the northern California and Boston) you will not get enough sunlight for cutaneous vitamin D absorbtion and synthesis from November through February. If you live even further north, this reduced intensity lasts for up to 6 months. The good news is that for others living in latitudes below 34 degrees north (drawing another line between Los Angeles and Columbia, South Carolina) those U.S. residents do receive sufficient sunlight for cutaneous production of vitamin D throughout the year.

As previously revealed in our site in an article entitled, “Bone Health Vitamins and Key Vitamins for Women”, Vitamin D is essential for calcium absorption and fighting off osteoporosis. In fact, this is not just about women’s bones, but the bone health in men as well. Furthermore, Vitamin D is a key vitamin that we should ensure is part of the daily diet and routine for our children and teenagers as it is never too early to focus on bone health.

How can you maintain your necessary Vitamin D intake? First of all, you should be getting about 400-800 IU of Vitamin D. This is a range, and you should discuss your Vitamin D needs with your physician before starting any kind of vitamin or supplement for your bones. D3 is typically the best Vitamin D vitamin supplement to get for bone health, as it is usually the best-absorbed.

You can also address your daily Vitamin D needs in your diet. Unfortunately, few foods in nature contain Vitamin D. However, many fortified foods do include Vitamin D, especially milk, as milk fortification was long ago implemented to combate rickets.

D-rich foods include:

Fish, such as tuna, sardines, salmon

Fish Oil

Vitamin D fortified foods like milk or orange juice, yogurt (check labels closely, as different products may or may not fortify with Vitamin D) and breakfast cereals

There are great supplement options to ensure that you get the daily allotment of Vitamin D for your bone health when you see less and less sun in the Fall and Winter months. Discuss your Vitamin D options with your physician and create a plan to address Vitamin D in both your diet, lifestyle and daily vitamin supplements!

Bone Health Vitamins and Bone Health Supplements want to remind you that your mom was right about eating your fruits and veggies!   Did you know that one of the best things that you can do to improve your bone health is to eat more fruits and veggies?

I recently read that people who consume the most fruits and vegetables enjoy higher bone density levels than those that have diets low in fruits and vegetables.  This is based off of the diets of people who consumed at least 5 servings per day of fruits and vegetables.    Only FIVE servings a day can dramatically impact bone density levels?  Seems easy to accomplish, right?

Tips to enjoy more fruits and veggies:

Add fresh fruit to your morning routine of cereal or outmeal.  Just a handful of fresh berries a day can bring healthy antioxidants to your diet and help you to maintain stronger bones!

Skip the soda, substitute a fresh fruit juice.  The soda may give you a short term sugar boost, however, the fruit juice will give your body a natural boost, as well as positively impact your bone density! 

Cut up carrots, celery, apple slices and other yummy natural snacks and have them fridge-ready and handy in snack-size baggies.   They are easy to grab, easy to pack in a briefcase, backpack or purse, and you can take all the work out of preparing the snacks by creating multiple snack packs all at once!  You can even add healthy, organic peanut butter, almond butter, hummus or other healthy spreads and snacks to make the veggie or fruit snack more appealing and less boring or monotonous!

Add veggies to every meal, by adding a side salad, or incorporating the vegetables into the meal itself.  Love pasta?  Adding brocoli to your usual pasta meal not only adds appetizing color, but a healthy way to fortify your bone density.  Chop carrots, celery and other veggies into your hamburger mix, chili or meatloaf.  You will add a new level of flavors, add moisture and texture to your usual meal and impact your bones! 

Hit the Farmer’s Market, or check out local produce providers to get the freshest fruit and veggies available, as well as interesting new varieties that you can experiment with in your cooking and baking.  If  you do not have a Farmer’s Market available, check out services that will deliver fresh, in-season fruits and vegetables to  your doorstep!   Farm Fresh to You is just one example, you may be able to find a service in your community or surrounding community that offers a similar service!  AAA Fruit Baskets can be the best gift you give to a loved one, or even yourself!    Shop Fruit Baskets Now

Got a sweet tooth?  Eat a yogurt with fresh fruit, or an energy bar with a fruit serving.  The natural sweetness of fruit can soothe that sweet tooth, saving you calories and fat…and making for stronger bones!

Okay, fine.  So you cannot eat enough fruits and vegetables.   At least take a multi-vitamin or bone health vitamin to your daily routine to help your body get  those much needed vitamins and minerals found naturally in fruits and vegetables. 

Do you have other great ideas on how to add fruit and vegetable servings to your every day routine?