In May you learned why dairy doesn’t actually strengthen your bones. There’s more information on bone loss and osteoporosis that most doctors aren’t telling you.
Here’s the thing: It’s never one nutrient, vitamin, or supplement that will heal you. We always have to look at the big picture.
With osteoporosis it’s important to get absorbable calcium into your body, but you also need vitamin D and vitamin K.
If you’re concerned about bone loss and osteoporosis, make sure you read this article until the end, and read The Osteoporosis-Calcium Myth: Part 1, if you haven’t already.
Today we’re covering part 2: Why you need vitamin D and vitamin K to prevent and manage bone loss, and how to get it without tying yourself to the salad bar or eating salmon 3x a day.
Why is vitamin D just as important as calcium when it comes to managing and/or preventing osteoporosis?
Vitamin D allows your body to absorb dietary calcium through your intestinal lining. Without vitamin D, calcium can’t make its way to your bones.
How can I get vitamin D?
The body produces vitamin D through sunlight exposure. Spend 15-30 minutes in the sun daily, making sure to wear sunscreen, light long layers, and a hat. You can also get vitamin D through food and supplementation.
The following foods are filled with vitamin D…
- Egg yolks
- Beef liver
- Chicken liver
If you think you need vitamin D supplements, get in touch with me for a Reboot Your Wellness Breakthrough Session – you can’t guess when it comes to supplementation, you need to get precise recommendations for your unique biochemistry.
Ok, what’s the deal with vitamin K? Why do I need it for strong bones?
There are two types of vitamin K: Vitamin K1 and vitamin K2. Vitamin K1 comes from the foods you eat, with the richest source being leafy green vegetables. Vitamin K2 is primarily created by bacteria in the gut, but can be sourced from fermented foods like nato (fermented soy beans).
Cheese and cheese curds also have vitamin K2, but I don’t recommend those sources since they’re highly inflammatory for most people.
You need vitamin K because it helps calcium bind to your bones, strengthening and fortifying them. When we zoom out, you need calcium, vitamin D, and both forms of vitamin K to prevent and/or manage osteoporosis.
There’s one more piece of the puzzle that’s super important when it comes to bone health: Following an anti-inflammatory diet as much as possible.
If you read The Osteoporosis-Calcium Myth in May, you already know you need to be on a nutrient-rich, anti-inflammatory diet if you’re concerned about bone loss.
Let’s recap what that means.
These are the top inflammatory foods to minimize or remove, if you want to prevent bone loss and osteoporosis…
- Trans fats
- Fried foods
- Processed meats
- Processed snacks, like potato chips
- Soybean oil
- Vegetable oil
And these are the anti-inflammatory, nutrient-rich foods to focus on, to stay healthy and strong…
- Green vegetables, especially cabbage, spinach, and kale
- Organic and/or grass-fed protein, like eggs, chicken, beef, and lamb
- Healthy fats, like avocado, coconut oil, and olive oil
- Complex carbs, like brown rice, sweet potatoes, and squash
- Fermented foods, like raw sauerkraut and kimchi
If you stick with these guidelines as much as possible, and make sure you’re getting enough calcium, vitamin D, and vitamin K, your risk of osteoporosis will decrease. You’ll feel stronger and more energized on a daily basis, so you can be present with your family and friends, and show up for work focused and engaged.
Are you dealing with bone loss? Concerned about osteoporosis? What will you do this week to lessen your risk or manage your symptoms?
Leave me a comment below – I like hearing from you.