your bones and keeping it out of your arteries,” Kuzniar says. Magnesium, phosphorus, zinc and potassium are also allies in calcium metabolism. Vitamin C, too, is a key player in bone health, promoting


collagen synthesis. Nutrient absorption relies on integrity of gut health, so opting for probiotics is a wise choice across the board.


Bone Up on Superfoods Optimally, the quest for stronger bones begins with a nutrient- dense diet. “Plenty of fruits and vegetables, whole grains, protein and some fats create a physiology in the body to support optimal bone health. Avoiding too much sodium and animal protein also helps,” says Mary Jane Detroyer, a New York City-based nutritionist and certified dietitian. She underscores the importance of mineral-packed kale, collards, mustard greens, bok choy and broccoli, but warns against oxalate-laden spinach and chard, which inhibit calcium absorption. “Other calcium-rich foods like tofu, edamame, yogurt, kefir and cheese are also good, as well as milk substitutes fortified with calcium.” Omega-3-rich chia seeds, walnuts and other tree nuts are heavy hitters that boost both calcium absorption and collagen production essential for bone strength. A 2016 Brazilian study published in the European Journal


of Clinical Nutrition shows that a diet with excessive sweets and caffeinated beverages negatively impacts bone mineral density in postmenopausal women with osteoporosis. Soda consumption also amps up the risk of fractures. An analysis of female subjects


spanning 30 years published in Te American Journal of Clinical Nutrition in 2014 reveals a 14 percent increased risk for fractures with each daily serving of soda, including diet beverages.


Get Moving High-impact activities like jumping rope and jogging build strong bones in our youth, but as we age, low-impact exercise is easier on the joints. Mayo Clinic recommendations include walking, gardening, dancing, stair-climbing and elliptical training. Resistance also yields significant results. A 2018 Korean


study published in the journal EnM reveals that exercise employing free weights, weight machines and elastic bands increases muscle and bone mass in both women and men. American College of Sports Medicine-certified personal trainer Susie Hathaway, in Fairfield, Iowa, explains why. “What’s good for muscles is good for bones. When a muscle contracts, it gives a beneficial pull on the adjacent bones, stimulating the bone- building cells to be more active.” Hathaway highlights safety and the importance of bearing


weight on the feet. “Gravity is important for bone health. Weight- bearing aerobic exercise, such as brisk walking, provides a mild stimulus for your bones and helps slow down bone loss.” Kuzniar reminds us that with the right care, our bones can


carry us through life. “Once we know what factors are at play in the patient, we can address the underlying causes.”


Marlaina Donato is an author and composer. Connect at AutumnEmbersMusic.com.


Our mission is to get safer products into the hands of everyone. Where: 895 Fox Valley Drive, Longwood, FL 32779 • Contact: Joell Daniel 407-592-6820


Our mission is to get safer products into the hands of everyone. When: Sundays in December: 12/1-8-15-22-29 • 12 Noon – 5:30 pm


PopUp Sundays Only 11/22-12/29/19 895 Fox Valley Dr, Longwood FL 32779 12:00-5:30PM Joell Daniel 407-592-6820


December 2019 17


Page 1  |  Page 2  |  Page 3  |  Page 4  |  Page 5  |  Page 6  |  Page 7  |  Page 8  |  Page 9  |  Page 10  |  Page 11  |  Page 12  |  Page 13  |  Page 14  |  Page 15  |  Page 16  |  Page 17  |  Page 18  |  Page 19  |  Page 20  |  Page 21  |  Page 22  |  Page 23  |  Page 24  |  Page 25  |  Page 26  |  Page 27  |  Page 28  |  Page 29  |  Page 30  |  Page 31  |  Page 32