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Strong Bones

African woman doing exercise at home. Mature woman doing stretching workout in living room.

We all know that dairy products are excellent sources of calcium, which makes for strong bones. But did you also know that:

  • calcium is an essential component for mental health?
  • calcium is a vital mineral that can’t be properly absorbed without a proper balance of magnesium?

Magnesium is a mineral that stimulates a hormone that draws calcium from the blood and other tissues to place back in the bones. Many foods have healthy levels of magnesium, including peas, nuts, beans, tofu, and even dark chocolate. Good sources of calcium-enriched foods include almonds, fish, and dark leafy-green veggies. If you have difficulty getting enough calcium through food, you may consider taking a calcium supplement of 500 mgs. While calcium is vital for many body structures and functions, it can’t be absorbed properly if it’s not balanced with magnesium. If you experience muscle cramping, you might not be getting enough magnesium in your diet. If you take a supplement, look for magnesium in the highly absorbable form of magnesium citrate.

What else do your bones need?

  • Vitamin D – Naturally occurring vitamin D is found in salmon, tuna, mackerel, and egg yolks. It can also be supplemented with daily doses of fish oil and sunlight.
  • Vitamin K – Good sources of vitamin K include veggies, beans, soybeans, eggs, strawberries, and meat. Vitamin K can interfere with certain medications, such as Warfarin. As with any supplement you are considering, consult with a health care professional before adding it to your regimen.
  • Exercise – Weight-bearing exercises that force you to work against gravity are the best for building bone density. In addition to weight training, other great options include walking, jogging, climbing stairs, and dancing.
  • Healthy Lifestyle – Adequate protein consumption (about 0.4 grams daily per pound of body weight) increases bone mineral density as does limiting alcohol and quitting smoking.

This is a preview of our Pinnacle Health Management Wellness Program toolkit. Employers can obtain our Wellness Program as an add-on, which includes quarterly wellness challenges, wellness toolkits and other educational resources, newsletters on popular health topics, and customized reports at the end of all wellness challenges. If you’d like more information, contact us at 866.930.7264 or at quotes@pinnaclehealthmanagement.com.