KTK-Nutrition

Listen to older people talk and you often hear about someone who fell and broke their hip, arm, leg, or other bones.   I visited a childhood friend recently and her arm was in a cast as she had fallen off her bicycle.   But one doesn’t have to be old to break a bone.   A relative was playing flag football, tripped due to a hole on the field, fell and broke her ankle. What foods can you add to your diet to boost bone health and to have stronger bones? What are some ways we can strengthen our bones?   Diet:   adequate intake of certain vitamins and minerals are needed for strong bones. Exercise:      Weight-bearing activities like walking, running, and strength training are great for bone health.   Lifting weights and strength training are 2 ways to “promote new bone growth and maintain existing bone structure”.    What nutrients are essential for building and maintaining bone density? Calcium:   almost everyone knows yo...

Watch commercials on TV and you will see one advertisement after another for supplements.   Supplements for brain health, to alleviate pain, to promote better memory, better sleep.   People take supplements for heart health, strong muscles, strong bones, and many other reasons.   But what supplements work and what supplements not only do not work but may even be harmful?   Are there really supplements that can support healthy aging?   Consumer Reports has a great article , “7 Anti-Aging Supplements to Try” in their September 2024 magazine.   The article notes as we age, our bodies change and some of us may be on restrictive diets. *Certain health conditions may prevent or reduce some nutrients from being absorbed, like vitamin B12. *As we age, we may eat less, taking in less nutrients than we may need. *Ability to make new bones slows but we still need calcium and vitamin D. Food is the best way to get the nutrients we need.   The article not...

Very few of us think about magnesium.   A headline in a recent health newsletter was titled, “ Extra Magnesium May Boost Your Physical Performance ”.    Yet, even those interested in being physically fit often don't think much about meeting their Magnesium nutritional needs. Magnesium – a mineral we all need.   Men (31 and over) need 420 mg a day and women (31 and over) need 320 mg a day. Do you get enough magnesium?   Probably not, as 70-80% of Americans fail to take in enough magnesium each day. What does Magnesium do? Energy – to make energy our bodies need magnesium Protein – magnesium is involved in protein making reactions in our cells. It is also important for muscle contraction. Bone health – magnesium helps our body use calcium Immune system – magnesium helps support a health immune system How can you be sure you are getting enough of this important mineral?             ...