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Want Strong Bones and Teeth? Make Sure You Get Your Magnesium
Posted by Dr. Ben Kim on Jan 15, 2006
A recent study out of the University of Tennessee and published in the Journal of the American Geriatrics Society points to the often overlooked relationship between dietary magnesium intake and bone density.
The authors of this study looked at a total of 2038 black and white people between the ages of 70 and 79. They measured how much magnesium these folks took in on a daily basis and their bone mineral density.
They found that there was an approximate 2 percent increase in whole body bone mineral density for every 100 milligrams of magnesium taken in per day, leading them to conclude that higher magnesium intake through foods and/or supplementation may help to prevent the development of osteoporosis.
Since the risk of developing osteoporosis decreases significantly with relatively small increases in bone mineral density, dietary magnesium intake is a critically important factor to address for everyone looking to decrease their risk of developing osteoporosis.
Not surprisingly, less than 26 percent of the subjects in this study were getting the recommended daily allowance for magnesium, a strong indication that magnesium intake is an overlooked factor when it comes to preventing and treating osteoporosis.
Here are some essential guidelines to building and maintaining healthy bones and teeth:
- Regularly eat healthy foods that are naturally rich in magnesium.
- Regularly eat healthy foods that are naturally rich in calcium.
- Ensure adequate blood levels of vitamin D through healthy sun exposure (whenever possible) and regular intake of healthy foods that are rich in vitamin D. An optimal blood level of vitamin D is needed for your body to efficiently absorb and use calcium.
- Regularly engage in weight-bearing activities. Walking, climbing stairs instead of using an elevator or escalator, and playing virtually any land sports are all excellent choices.
- Take any steps that are necessary to get high quality rest every night. It's during deep, restful sleep that your body produces significant amounts of erythropoietin, growth hormone, and testosterone, three hormones that are directly or indirectly essential to building and maintaining the cells that make up your bones and teeth.
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