Hello  & welcome to My World!  So, what do you do to protect your bones? I didn’t do much when I was younger because I thought of myself as invincible, and over the years, there’s been so much controversy about calcium.  It’s good for you. It’s not good for you and on and on it goes. Seems the professionals can’t make up their minds as to what is right for us.

As I’ve aged, I’ve paid for my feeling of invincibility. I have osteoporosis. I try to take care of myself now, but if I started at a much younger age, who knows how much better off I’d be at this point in my life. Well, as the old saying, “There’s no use crying over spilled milk,” so I’ll continue on as best I can…

Calcium, Potassium and Magnesium: A Recipe for Healthy Bones

We’ve all been told to pay close attention to our calcium intake. Women in

particular are warned about the dangers of not getting enough calcium, often told that skimping on milk and cheese could lead to weak bones and osteoporosis. It’s true that calcium helps increase bone strength and supports your skeletal system, but unfortunately, there’s more to it than just increasing our dairy consumption – a lot more, including weight bearing exercise, and a good diet of veges, etc…

Potassium and calcium

Calcium is stored in your bones, and therefore supports your skeletal

system, but it also has the purpose of keeping your nervous system humming along correctly. This is a trait it shares with potassium, and the two minerals work together to keep your nerves healthy. According to Livestrong, potassium levels regulate how much calcium we lose through our urine and sweat. Potassium keeps our blood calcium levels in check so that we can store any excess calcium in our bones.

Magnesium: A third component

Magnesium works with calcium and potassium to promote your bone

health. According to the University of Maryland Center, magnesium is beneficial for pretty much every single organ and system in your body. Like potassium, it helps regulate calcium retention.

“Magnesium activates enzymes, contributes to energy production, and helps regulate your levels of calcium, copper, zinc, potassium, vitamin D, and other important nutrients in your body,” the university says.

Recommended daily intake

So how much calcium, potassium and magnesium should you get each day?

Magnesium

The National Institutes of Health recommends 310-320 mg and 400-420mg

of magnesium for women and men, respectively. You can get magnesium through green leafy vegetables, nuts, seeds and whole grains. Epsom salt baths are also a great way to get your magnesium. Our bodies actually absorb more magnesium through the skin than by swallowing it.

Calcium

When it comes to calcium, woman and men alike need about 1,000 to 1,300

mg per day. In addition to dairy (which actually isn’t always your best calcium source), look for this nutrient in cabbage, kale and broccoli.

Potassium

Finally, potassium. The Food and Nutrition Center of the Institute of

Medicine recommends getting about 4.7 grams of potassium per day for adult men and women. You can find potassium in, of course, bananas—but that’s not your only option. This nutrient is also found in abundance in soy products, seafood, broccoli, peas and potatoes (leave the skin on for an extra-nutritious treat).

I find that potassium (I eat bananas daily) keeps away leg cramps that active people tend to get. I can tell the difference when I skip bananas a few days. I am an avid walker, along with other exercise.

This is good, useful information that we can all practice on a daily basis. I know I sure do. I do Epsom salt baths 3 times per week for my magnesium, a banana a day for potassium and I take a calcium supplement, but you want to be careful with calcium as too much is also no good as it can cause calcium deposits in your arteries which is not a good thing. All things should be done carefully and in moderation as too much is not better for you…

Have a great healthy day!