After the age of 30, we all start losing bone mass. What's interesting is that your bones are not fixed structures - your bones are continuously being built, broken down and rebuilt. According to the latest research, genetic, nutrition, environment and lifestyle factors play an important role in determining bone health. Your vitamin D receptor (VDR) gene accounts for around 70% of the entire genetic influence on bone density. It plays an important role in how well your body absorbs calcium from your GUT and how it is used in your body.
The Vitamin D Profile Test
Vitamin D is now seen as a hormone. It's involved in so many key processes in the body including strong bones, blood sugar regulation, thyroid hormone activation, immune system function, mood enhancement, and the prevention of cardiovascular disease and cancer.
Because vitamin D is so vital to the body, we encourage you to measure and track your vitamin D levels every 6-12 months to ensure they're within the optimal range, not just the normal range. The normal range ends at 45, while the optimal range is between 60-80. Some doctors even suggest higher than 80. Vitamin D is a fat-soluble vitamin, meaning that is can become toxic at high amounts.
This Vitamin D Profile gives you a comprehensive overview of your Vitamin D levels. It measures both forms of Vitamin D, namely 25-hydroxyvitamin D3 (cholecalciferol) and 25-hydroxyvitamin D2 (ergocalciferol).
If you have a medium to high impact genetic variation on your VDR gene, this test will help you measure whether you're taking enough vitamin D3 for optimal functioning or whether you are drifting into toxic levels.BUY
NUTRITION | BONES
Here are specific nutrients that your bones need in order to maintain density and remineralisation.
Food sources include pasture-raised, organic egg yolk, organ meats, and cod liver oil for added Vitamin D. Taking a high-quality vitamin D3 supplement that provides 1000 IU per 11kg of body weight. Try not wear sunglasses while driving, and try to get 20 mins of sunlight daily. When in the sun for longer than that, use a non-toxic sunscreen that is free from chemical filters.
Food sources of vitamin K2 can be found in fermented foods such sauerkraut, kombucha, and beet kvass. I recommend supplementing with high doses of vitamin K2 to prevent osteoporosis.
OMEGA 3 FATTY ACIDS
Omega 3s help to reduce inflammation and provide 'building blocks' for healthy bone tissue and hormones that regulate bone tissue formation. Eat grass-fed meat, pasture-raised eggs, wild caught fish, loads of green veggies as well as flax, chia, hemp and pumpkin seeds.
This is an incredible mineral! It's necessary for 325 enzymes in your body and is key for all Vitamin D regulating pathways. Eating loads of leafy green veggies, seeds, and grass-fed dairy provide good sources of magnesium. Having a daily green juice is a great idea too.
This is a building block for bone tissue. If you include lots of green veggies, seeds, and grass-fed dairy. Raw cheese, organic yoghurt, kefir and ghee are good diet choices for calcium.
If you have a medium to high genetic variation in either your VDR or COL1A1 gene, it's a good idea to supplement from the list below. If you don't have this information and are not sure that you are eating enough of the above, it's also a good idea to 'ADD IN' supplements from the list below.
Lifestyle choices to improve bone health:
Exercise is vital for optimal bone health.
The best exercise for your bones is the weight-bearing exercises which force you to work against gravity. Some examples of weight-bearing exercises include weight training, walking, hiking, jogging, climbing stairs, tennis, and dancing.
We love the idea of these standing desks. In order to improve your bone health while standing and working, simply 'ADD IN' 2 minutes of a pelvic tilt, arm pumps, squeeze, hold your glut muscles, tummy squeezes or some jogging on the spot.