Bone Growth


It’s never too early or too late to start thinking about bone health. Most of our bone growth happens during childhood and adolescence. As we grow older, our bodies lose bone density which is why in adulthood, it is important to slow the rate of bone loss. After menopause, women, especially are at risk for osteoporosis. Aside from staying active our diet plays a big role in helping maintain bone heath.

 We can choose calcium-rich foods. Dairy products including yogurt or kefir have long been promoted as a source of calcium. But there are other non-dairy sources of calcium, including fortified foods and beverages, leafy green vegetables, beans, nuts and seeds. Regardless of source of calcium, it is vital to ensure our bodies are able to absorb and process the calcium we consume.

 Vitamin D helps us absorb calcium. Our bodies are able produce Vitamin D through exposure to sunlight but because we live in the Northern Hemisphere we do not receive adequate sunlight between the months of September to May to produce the Vitamin D we require. While we can find Vitamin D in eggs or fatty fish such as salmon or sardines consulting your health care practitioner about a Vitamin D supplement is beneficial. Other nutrients that work to help maintain bone health include potassium, vitamin K and magnesium. These nutrients help us absorb and utilize calcium.  Get these important nutrients by eating a healthy diet including a wide variety fruits, vegetables, legumes, nuts, seeds and whole grains.

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Read more about how Pilates can help boost bone density here -


Denise Boyd, BSc, Registered Holistic Nutritionist (RNH) with a specialization in Cognitive and Immune Support, Comprenhensive Pilates Instructor



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