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You may have come across this phenomenal word in your reading exploits…
And wondered what it exactly means and what causes the condition!
Your moment in the sun has come…
To get the guesswork out of the picture and bask in the glory of accurate, scientifically grounded knowledge.
Osteoporosis, in its simplest form means porous bones.
You may have been told that your bone mass and density tend to diminish as you age…
And this is especially true for post-menopausal women.
But did you know that among other causes are food types you indulge almost everyday?
Yes…it may shock you to the bone, but it’s true!
There are 5 foods in particular that dissolve your bones as you age!
And it’s high time you got to know them in order to keep them off your menu…and if you’ve already fallen victim, know what to do to reverse your situation and regain optimal bone health of your youth.
Not only that…
Get to know the kind of foods to indulge to help improve your bone density and avoid fractures.
As it turns out, many of us are aware that calcium and vitamin D support bone health. But have you ever thought about the foods that induce the opposite effect?
As a matter of fact, many people have poor bone density…
And more often than not, the first sign of poor bone density is a fracture…
And fractures not only make it more difficult to improve bone health, but at a certain age, bone fractures can lead to a permanent loss of independence for seniors.
Statistics from a National Hospital Discharge Survey show that the risks only increase with age.
People lose bone mass and density as they age–especially women in the post-menopausal age–which is the primary reason why fractures, falls, and accidents are more common and prevalent among this demographic.
This loss of bone mass is due to the fact that with each passing year, our bones lose calcium, vital amino acids, and other minerals required to provide strength and density to our skeletal system.
Not only this, but certain dietary habits can exacerbate the loss of bone mass, leading to weaker, more brittle bones that put individuals over 60 to an even higher risk of falls and fractures.
Against the foregoing backdrop, experts within the physical therapy and nutrition space consulted thoroughly, and compiled a list of foods known to wear out bones, and thus, to be avoided…
And key nutrients seniors should indulge more of in order to rebuild bones while protecting against falls and fractures.
Some of the most common dietary culprits that can damage your bones include:
- Soft drinks–they’re packed with phosphoric acid, which causes an increase in the blood’s acidity levels. As a result, the body pulls calcium out of your bones to bring the acidity levels back to normal.
See, when calcium intake is low, consuming excess amounts of phosphoric acid will promote rapid calcium loss from the body.
To make matters worse, nearly all soft drinks lack calcium. Couple this with the fact that they increase calcium excretion through urine, and it’s easy to see how these dangerous drinks act as a double whammy for bone health, putting seniors at a serious risk of developing vulnerable bone conditions
- Table salt–while sodium plays an important role in your overall health, over-consuming table salt or eating excessive amounts of high sodium foods can pose a great obstacle to a sturdy skeleton.
Research has found that post-menopausal women on high-salt diet lose more bone minerals than other women of the same age.
Studies show that regular table salt, not simply sodium, causes calcium loss, weakening bones over time. That’s critically important because most people get about 90% of their sodium via salt.
A study published in the Asia-Pacific Journal of Clinical Nutrition in December 2016 found that participants who had a habit of eating salty foods were more prone to osteoporosis–a condition that causes bone thinning.
And in yet another study published in the journal ‘Osteoporosis International’ in January 2017, this correlation was found to obtain in post-menopausal women.
Generally speaking, for every 2,300 milligrams of sodium we take in, about 40 milligrams of calcium is lost in the urine–which is a big problem for seniors.
A good starting point is to replace regular table salt with pink Himalayan salt.
Both table salt and pink Himalayan salt consist mostly of sodium chloride, but pink Himalayan salt has up to 84 other minerals and trace elements–including potent doses of common minerals like potassium and calcium, which help maintain the vital mineral balance needed for healthy bones.
For optimum bone health, consume salt in moderation–below 2,300 milligrams daily is recommended, coupled with swapping table salt with pink Himalayan sea salt.
- Excessive caffeine–when ingested excessively, caffeine can begin leaching calcium from the bones, thereby sapping their strength.
Over-consuming caffeine–from soda, coffee, or other caffeinated drinks– is a particular problem when a woman doesn’t get enough calcium each day.
On average, you can lose up to 6 milligrams of calcium for every 100 milligrams of caffeine you consume.
For guidance purposes, a 16– ounce cup of coffee can provide 320 milligrams of caffeine, which exceeds the daily recommended amount when it comes to supporting strong, healthy bones.
The good news is that limiting caffeine intake to 300 milligrams a day, while consuming the appropriate amount of bone-rebuilding nutrients can help offset the losses caused by excessive caffeine intake.
Caffeine addicts may also find it helpful to gradually reduce their caffeine intake by drinking half regular and half decaf coffee.
- Hydrogenated oils–these are man-made fats produced by contaminating vegetable oils with hydrogen gas under super-high pressure, which creates synthetic artery-blocking trans fats.
This man-made form of trans fat should not be confused with the naturally occurring trans fats found within animal products and coconut oil.
Naturally occurring trans fats are proven to support your health, whereas the synthetic version can do serious damage. This is because the synthetic processing used to create hydrogenated oil destroys any naturally-occurring vitamin K in the vegetable oils.
And since vitamin K is essential for strong bones, experts recommend forgoing any foods that contain non-natural trans fats completely (fast foods, frozen foods, pastries, and most store-purchased coffee creamers).
To ensure your foods aren’t contaminated with these foul fats, check the ingredient list even if the label reads trans-fat-free…
And this applies to any hydrogenated oils or partially hydrogenated oils. Notably, these phrases are synonyms for synthetic trans fats, and are likely to sneak their way into your food.
- Wheat Bran–like beans, wheat bran contains high levels of phytates, which can prevent the body from absorbing calcium. However, unlike beans, 100% wheat bran is the only food that appears to reduce the absorption of calcium from other foods eaten at the same time.
For instance, when consuming 100% wheat bran cereal with fortified milk, the body’s ability to absorb calcium from the milk is drastically reduced.
Expert advise cereal and bread lovers to switch from wheat bran products to using sprouted grain products instead. The sprouting process breaks down phytates, which frees up nutrients like magnesium, B vitamins, as well as nutrients from companion foods like calcium in fortified milk, rendering them easier to absorb.
Besides, the sprouting process breaks down some of the starch found in whole wheat bran grains. This makes sprouted grain products a little easier to digest, and thus, the preferred alternative, not just for bones, but for overall health and well-being.
An adult human possesses 206 bones, made up of calcium, collagen protein, and other minerals. Unfortunately, poor bone health has become somewhat an epidemic, leading to horrific accidents, fractures and falls, which have rendered many seniors dependent early in life.
But all isn’t lost…
There are things seniors can do to improve their bone health and reduce injury incidence.
Since bones are made up of many of the same organic minerals and amino acids found naturally in many foods, incorporating more bone-rebuilding nutrients into your diet can have a dramatic impact on supporting healthy, stronger bones…
And while avoiding bone-damaging foods will certainly help support efforts to keep bones healthy, there is one remarkable dietary habit that researchers believe yields the greatest impact on your ability to rebuild and strengthen bone tissue–the collagen protein.
Collagen is one of the most abundant proteins in mammals. It’s responsible for several biological functions, including providing structural support in connective tissues like muscles, joints, skin, and bones.
In fact, approximately 90% of the bone matrix comprises collagen protein.
Clinical evidence suggests that adding collagen into your diet may help prevent the deterioration of bone density and strength.
In one small study, women who took either calcium or collagen supplements for one year had lower levels of a protein responsible for breaking down bones.
Therefore, in order to repair bones and prevent bone loss, a steady stream of collagen protein will work wonders in your body.
According to Dr. Walding, adequate calcium,, phosphorus, and vitamin D intake will help cast a protective net around bones, but collagen protein is the primary substance that makes up your bones’ solid material, providing the bone density needed to maintain a stronger skeletal structure within the body.
But there’s just one caveat…
Although most people get plenty of protein, many seniors fail to get enough collagen–the specific protein bones are primarily made of–on a daily basis…and this is taking a toll on their bones.
In fact, researchers have reported that low intake of collagen protein decreases calcium absorption and may also affect rates of bone formation and breakdown.
You see, in your late 20’s, the body’s natural ability to produce adequate levels of collagen begins to wane by about 1-2% each passing year…
Coupling this with the fact that most seniors aren’t getting enough collagen in their diet as it is, it’s rather obvious why bone loss, fractures and falls are so endemic among the aging population.
The bottom line is…
Seniors are losing collagen faster than they can replace it, putting them in a severe collagen deficit, which increases their risk of injury as the years tick by.
The first key step to restoring bone density and avoiding injuries is to restore collagen levels to optimal ranges.
You see, your bones are made up of mostly collagen, which gives them structure, helping them stay strong.
As collagen levels deteriorate with age, bone mass does too, leading to crippling mobility concerns, including severely low bone density and higher risks of bone fractures.
Studies have shown that taking collagen supplements may have certain effects in the body that help inhibit bone breakdown.
In one study that looked at bone health in 103 post-menopausal women, 66 women were given 5 grams of collagen daily for 12 months. The women who took the collagen had an increase of up to 7% in their bone mineral density (BMD), compared to women who never took collagen.
According to this study, collagen supplementation was associated with a favorable shift in bone markers, indicating increased bone formation and reduced bone degradation.
It gets even better because…
Collagen helps maintain the integrity of your connective tissues such as joints, muscles, and cartilage–the rubber-like tissue that protects your joints.
As the body’s collagen levels decrease with age, the risk of developing degenerative joint disorders increases.
Some studies have shown that taking a collagen supplement may help improve symptoms of joint disorders and reduce joint pain overall.
In one study, 73 participants who consumed 10 grams of collagen daily for 24 weeks experienced a significant decrease in joint pain while walking and at rest compared to a group that did not take it.
For improved joint health and relief from joint pain, research shows at least 24 weeks of daily collagen supplementation (10 grams/daily) is required.
Between 1-10% of muscle tissue is composed of collagen. This means collagen protein is vital for keeping your muscles strong and functioning properly as you age.
Studies suggest that collagen supplements help boost muscle mass in people with sarcopenia–the loss of muscle mass that happens with age.
In one study, 27 participants took 15 grams of collagen fro 12 weeks. And compared to participants who did not take collagen, they gained significantly more muscle mass and strength. This research showed great promise for helping older folks maintain their independence as they age.
Other Medically Proven Benefits of Collagen
Collagen plays a big role in enhancing skin complexion and reducing wrinkles.
With age, the body produces less collagen, leading to dry skin and the formation of wrinkles. However, several studies have shown that collagen supplements can help slow the aging of your skin by reducing wrinkles and dryness.
One study found that women who took a collagen supplement daily for 12 weeks experienced increased skin hydration and a significant reduction in wrinkle depth compared to the control group.
And while modest skin benefits can be seen in 8 weeks, for major improvements in skin health, including reduction of deep wrinkles, research shows that at least 12 weeks of consistent daily collagen supplementation (5 grams/day) are required.
Not only that…
Collagen makes up 70% of your dermis, the middle layer of your skin that contains the root of each single hair. As such, providing the body with good amounts of collagen may maintain a healthy dermis and prevent hair thinning.
In an eight-week study, 69 women aged 35-55 found that taking a daily collagen supplement significantly improved dermis elasticity and hydration compared to a placebo, translating to enhanced overall skin and hair health.
When it comes to improving hair health, research shows that at least 8 weeks of consistent daily collagen supplementation are required for meaningful results.
And there’s more…
Collagen promotes healthy heart and arteries by providing structure to your arteries–the blood vessels that carry blood from your heart to the rest of the body.
Without enough collagen, the arteries may become weak and fragile.
In one study, 31 healthy adults took 16 grams of collagen daily for 6 months…and by the end, they had experienced a significant reduction in artery stiffness compared to their earlier state before getting started on the supplements.
Therefore, according to research, 6 months of daily collagen supplementation (16 grams/day) were shown to yield positive results in promoting heart health.
Clearly from the foregoing, collagen does work, but it may require anywhere from 8 weeks to 12 months of daily use to reap its optimal health benefits.
Taking a scoop here and there won’t cut it–it calls for consistent daily use…
And while it’s very possible to experience positive results as early as the first few weeks of consistent supplementation, individuals aged 60+ may require a longer duration to experience dramatic results.
Generally, a daily collagen dose of 5-10 grams is recommended, but for seniors, their collagen levels are already in deficit, putting them severely below normal healthy ranges.
This means such individuals may require doubling up the dose to reap collagen’s maximum benefits–a protocol better known as collagen loading.
Doubling the dose works to effectively replenish lost collagen and allow the body to easily overcome the age-related deficit.
Some individuals may only need to load 10-20 g daily for a matter of months, while others may find success by using the loading approach long-term.
Getting More Collagen in Your Diet
It’s possible to obtain extra collagen through diet by consuming animal products such as gelatinous meat, the cartilage on bones such as chicken drumsticks, and skin from poultry.
This is despite the fact that most people may find it unappealing or difficult to eat enough to meet their body’s requirements. Plus, the absorption is not as efficient as that of hydrolyzed collagen powder supplements.
The collagen in supplements has already been broken down, or hydrolyzed, which is why it’s thought to be absorbed more efficiently than the collagen in foods.
It’s for this reason that supplementing with a high quality collagen protein powder has become the preferred method for increasing collagen levels in the body.
Most collagen powder supplements include a pre-dosed measuring scoop that makes adding more collagen to one’s diet seamless.
And as more and more collagen supplements emerge, it’s important to understand the different types of collagen, their sources and corresponding health benefits.
Different types of collagen contain different proteins, which serve different purposes within the body. However, the most thoroughly researched collagen, specifically for anti-aging and mobility benefits are types 1 and 3.
Type 1 collagen, which is abundantly and naturally found in the human body, is useful for visible anti-aging benefits such as:
- Getting rid of wrinkles
- Skin hydration and elasticity
- Wound healing and formation of scar tissue
- Reduction of cellulite, and possibly stretch marks
- Moderation of weight loss
Type 3 collagen, which is the second most naturally available in the human body, is useful for physical anti-aging benefits, including:
- Muscle, ligament, and tendon strength
- Restoring mobility within connective tissues
- Mitigating muscle soreness, aches and pains
- Bone and joint health
- Gut lining and digestive health
- Injury and fall prevention
The 2 types are also known to support skin, hair, and nail rejuvenation.
Accordingly, when choosing a collagen supplement, it’s important to ensure types 1 and 3 are present in the formula.
What to Look for in a Collagen supplement
Based on recent clinical trials, there are 3 key things to consider for optimal health benefits from collagen supplementation;
- Beware ‘multi-collagen‘ marketing scams
While multi-collagen supplements tend to be less expensive, there are reasons why this bargain may not be the smartest option for meeting your daily requirements.
For starters, research indicates that certain collagen types should be taken together, while others should be taken separately.
For instance, since type 2 collagen protein makes up the fluids and functions in the joint cartilages, it should be taken separately from types 1 and 3 to ensure adequate absorption.
For this reason, taking multi-collagen supplements that combine all the various types of collagen into 1 serving isn’t recommended, as this will hinder the absorption, preventing the body from reaping the full benefits.
Therefore, in order to experience maximum anti-aging results with collagen supplementation, use a powder that combines types 1 and 3, and leave out all the rest.
- Ensure your collagen supplements is certified grass-fed.
Collagen comes in many forms–bone broth collagen, bovine collagen, chicken collagen, marine collagen, etc.
With so many options at your disposal, it would be a little challenging to know what is best for you.
But the bottom line is…
While the ratio and concentration of amino acids may vary slightly from one source to another, structurally, collagen is the same regardless of whether it’s from a cow, chicken, fish, or bone broth.
What makes the difference is not the animal, but how the animal was cared for…
In other words, whether the collagen comes from a grass-fed, pasture-raised, cage-free, free-range, and antibiotic-free source, or not, will have a direct impact on the absorption, effectiveness, and ultimately, the safety of the supplements.
Grass-fed cows are never fed any genetically modified organisms, and are not exposed to growth hormone treatment (rBGH & rBST) chemicals, antibiotics, or injected pathogens.
This makes grass-fed collagen one of the healthiest and safest protein supplements to include in your diet. It’s free of hormones, antibiotics, pesticides, and steroids.
The only way to ensure you’re avoiding this risk of toxin exposure is by using a collagen supplement that’s Certified Grass-Fed.
- Look for “hydrolyzed” on the label.
To ensure your body can easily digest and put the collagen to immediate use, make sure the supplement is fully hydrolyzed collagen.
When hydrolyzed, collagen is carefully reduced to smaller, more digestible peptides during the manufacturing process.
Studies indicate that properly hydrolyzed collagen peptides are available in the bloodstream within two hours of ingestion.
Simply put, using a hydrolyzed collagen means your body will be able to start reaping the age-defying benefits much more rapidly.
Turns out, consuming pure Grass-Fed, types 1 and 3 collagen fibers that are fully hydrolyzed for faster absorption will give your body a huge advantage in staving off joint pain and reducing visible signs of aging.
Taken together, collagen types 1 and 3 have been shown to help:
- Support the bone matrix (36% of bone is made up of collagen types 1 and 3)
- Enhance muscle, tendon, and ligament strength
- Decrease muscle and joint soreness, stiffness, and chronic pain
- Minimize fine lines and wrinkles
- Improve elasticity of skin and connective tissues
- Correct weak or damaged nail beds
- Thicken brittle hair, slow down hair loss
- Improve circulation and promote heart health
- Support intestinal health and gut lining
- Promote glycine production to enhance sleep cycle and recovery
- Boost lean muscle and support a fat-burning metabolism
- Increase skin hydration, suppleness, and decrease micro-furrows
Clearly from the foregoing, you cannot afford to be at a crossroads in your choice of collagen protein…
Grass-Fed types 1 and 3 collagen protein will guarantee you youthful appearance of your skin, hair, nails, and optimal functioning of your joints, bones, muscles, and much more.
And when you embark on your search for the right supplements, you’ll find a plethora of options online…all being touted as superb…
Well…I have no problem with that because it’s not a monopolistic market situation, but the majority of the promoters are only interested in your hard-earned bucks…
And won’t take their real and hurried time to educate you on what to look for when choosing your bone, joint, muscle, and skin health supplements.
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Bone loss isn’t a loss of calcium alone, but of all minerals that collectively hold your bones together.
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This article is for educational purposes, and does not purport to diagnose, treat, prevent, or cure any disease.