All About Bone Health Infographic

Erica Shaw Infographic, Scientifically Speaking, USANA Leave a Comment

Guide to Bone Health

This bone health infographic will help you better understand some of the science behind our bones. For example, did you know that bones are made up of proteins and minerals, primarily collagen and calcium? Continue reading to see what else you might not know about bones.

Osteoporosis

Bone loss is a normal result of aging, but too much bone loss may result in osteoporosis. Osteoporosis is an increased risk of breaking bones when the bones have been weakened.

Adequate intake of magnesium, vitamin D, and calcium as part of a well-balanced diet, along with physical activity, is necessary for strong bones and may reduce the risk of osteoporosis later in life.

Magnesium

  • Keeps calcium dissolved in the blood*
  • Necessary to convert vitamin D into its active form so that it can turn on calcium absorption*

Calcium

  • Supports healthy bone mineralization*
  • Helps maintain strong, healthy bones and teeth*

Calcium is so vital to other functions in the body that if dietary calcium is not adequate, calcium will be pulled from the bones.

Where can I get calcium?

  • Dairy foods
  • Fresh vegetables, including leafy greens such as spinach, kale, and collards
  • Certain types of fish (canned sardines and salmon with bones)
  • Certain breakfast cereals and some juices that are fortified with calcium

Vitamin D

  • Helps your body absorb calcium and phosphorus from the food you eat*

Supplementation

Consumption of magnesium, calcium, and vitamin D is rarely sufficient to achieve the ideal levels even for those who eat healthy diets.

Supplementation is one of the easiest ways to achieve more ideal ranges within the body.

Calcium is better utilized when taken with equal amounts of magnesium plus plenty of vitamin D.

What Else Can I Do?

  • Do weight-bearing and resistance training.
  • Increase strength through yoga, dancing, or Tai Chi.
  • Walk every day.
  • Take a bone density test.

USANA Can Help

USANA products that help maintain strong, mineral-rich bones* include MagneCal D (available in USANA HealthPak™), Active Calcium™, and Vitamin D.

 

Click the image to save it to Pinterest and spread the word about bone health today.

Leave us a comment and let us know how you maintain proper bone health.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

Infographic design by Parrin Habibpour

Sources:
Carpenter, T. O. Disturbances of vitamin D metabolism and action during clinical and experimental magnesium deficiency. Magnes Res. 1988 Dec; 1 (3-4): 131-9.
Zofková I, , Kancheva RL. The relationship between magnesium and calciotropic hormones. Magnes Res. 1995 Mar; 8 (1): 77-84.
http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/calcium-and-milk/
http://www.webmd.com/food-recipes/guide/calcium-vitamin-d-foods
http://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/

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