{"id":43535,"date":"2025-01-22T13:26:31","date_gmt":"2025-01-22T20:26:31","guid":{"rendered":"https:\/\/womensvoice.com\/en-ca\/?p=43535"},"modified":"2025-01-29T11:11:13","modified_gmt":"2025-01-29T18:11:13","slug":"building-better-bones","status":"publish","type":"post","link":"https:\/\/womensvoice.com\/en-ca\/articles\/nutrition\/building-better-bones\/","title":{"rendered":"Building Better Bones"},"content":{"rendered":"

[et_pb_section fb_built=”1″ fullwidth=”on” _builder_version=”4.16″ collapsed=”off” global_colors_info=”{}”][et_pb_fullwidth_image src=”https:\/\/womensvoice.com\/en-ca\/wp-content\/uploads\/sites\/4\/2025\/01\/bones_banner_1000x480-copy.png” alt=”Three middle aged men jumping and very happy” title_text=”bones_banner_1000x480 copy” admin_label=”Fullwidth Image” _builder_version=”4.27.4″ vertical_offset_tablet=”0″ horizontal_offset_tablet=”0″ z_index_tablet=”500″ box_shadow_horizontal_tablet=”0px” box_shadow_vertical_tablet=”0px” box_shadow_blur_tablet=”40px” box_shadow_spread_tablet=”0px” global_colors_info=”{}”][\/et_pb_fullwidth_image][et_pb_fullwidth_code raw_content_tablet=”<\/p>\n

Parents face ongoing challenges in raising healthy, well-nourished children in a world where sugary temptations lurk around every corner.<\/p>\n

” raw_content_phone=”” raw_content_last_edited=”on|desktop” admin_label=”Text – Fullwidth Leader Text” module_id=”fullwidth-leader-text” _builder_version=”4.27.4″ vertical_offset_tablet=”0″ horizontal_offset_tablet=”0″ z_index_tablet=”500″ box_shadow_horizontal_tablet=”0px” box_shadow_vertical_tablet=”0px” box_shadow_blur_tablet=”40px” box_shadow_spread_tablet=”0px” global_colors_info=”{}”]Whether it\u2019s a slice of cheese or a serving of leafy greens, these powerhouse foods will help you build and maintain healthy bones at every stage of life<\/pee>[\/et_pb_fullwidth_code][\/et_pb_section][et_pb_section fb_built=”1″ _builder_version=”4.16″ collapsed=”off” global_colors_info=”{}”][et_pb_row _builder_version=”4.16″ background_size=”initial” background_position=”top_left” background_repeat=”repeat” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.16″ custom_padding=”|||” global_colors_info=”{}” custom_padding__hover=”|||”][et_pb_text admin_label=”Text – Body Content” _builder_version=”4.27.4″ header_font=”|700|||||||” header_text_color=”#509aa6″ header_font_size=”40px” header_line_height=”40px” vertical_offset_tablet=”0″ horizontal_offset_tablet=”0″ header_font_size_tablet=”” header_font_size_phone=”30px” header_font_size_last_edited=”on|phone” header_letter_spacing_last_edited=”off|phone” header_line_height_tablet=”” header_line_height_phone=”30px” header_line_height_last_edited=”on|phone” z_index_tablet=”500″ text_text_shadow_horizontal_length_tablet=”0px” text_text_shadow_vertical_length_tablet=”0px” text_text_shadow_blur_strength_tablet=”1px” link_text_shadow_horizontal_length_tablet=”0px” link_text_shadow_vertical_length_tablet=”0px” link_text_shadow_blur_strength_tablet=”1px” ul_text_shadow_horizontal_length_tablet=”0px” ul_text_shadow_vertical_length_tablet=”0px” ul_text_shadow_blur_strength_tablet=”1px” ol_text_shadow_horizontal_length_tablet=”0px” ol_text_shadow_vertical_length_tablet=”0px” ol_text_shadow_blur_strength_tablet=”1px” quote_text_shadow_horizontal_length_tablet=”0px” quote_text_shadow_vertical_length_tablet=”0px” quote_text_shadow_blur_strength_tablet=”1px” header_text_shadow_horizontal_length_tablet=”0px” header_text_shadow_vertical_length_tablet=”0px” header_text_shadow_blur_strength_tablet=”1px” header_2_text_shadow_horizontal_length_tablet=”0px” header_2_text_shadow_vertical_length_tablet=”0px” header_2_text_shadow_blur_strength_tablet=”1px” header_3_text_shadow_horizontal_length_tablet=”0px” header_3_text_shadow_vertical_length_tablet=”0px” header_3_text_shadow_blur_strength_tablet=”1px” header_4_text_shadow_horizontal_length_tablet=”0px” header_4_text_shadow_vertical_length_tablet=”0px” header_4_text_shadow_blur_strength_tablet=”1px” header_5_text_shadow_horizontal_length_tablet=”0px” header_5_text_shadow_vertical_length_tablet=”0px” header_5_text_shadow_blur_strength_tablet=”1px” header_6_text_shadow_horizontal_length_tablet=”0px” header_6_text_shadow_vertical_length_tablet=”0px” header_6_text_shadow_blur_strength_tablet=”1px” box_shadow_horizontal_tablet=”0px” box_shadow_vertical_tablet=”0px” box_shadow_blur_tablet=”40px” box_shadow_spread_tablet=”0px” global_colors_info=”{}”]<\/p>\n

We often think of calcium as the star player in maintaining strong, healthy bones. However, bone health relies on many nutrients working together to keep our skeletal system robust and resilient. From aiding calcium absorption to building the framework of bones, these nutrients play synergistic roles. Let\u2019s explore bone-boosting nutrients and the delicious foods that deliver them. Whether it\u2019s a slice of cheese or a serving of leafy greens, these powerhouse foods will help you build and maintain healthy bones at every stage of life.<\/h6>\n
Vitamin K2<\/i><\/h5>\n

It might feel too indulgent to be true, but decadent cheeses like Brie, Gouda, and Jarlsberg are rich in vitamin K2, making them a delicious way to help maintain bone health.<\/strong> Vitamin K2 is a vital nutrient for your bones and teeth, ensuring calcium is deposited where it\u2019s needed rather than ending up in arteries or soft tissues. Vitamin K2 activates proteins that help bind calcium to the bone matrix, supporting bone density and strength. While calcium is often the star of bone health discussions, vitamin K2 is the essential chaperone that ensures calcium gets to where it will be the most beneficial without getting into trouble.<\/p>\n

Magnesium<\/i><\/h5>\n

Shoutout to Popeye! Green leafy vegetables like spinach, kale, and Swiss chard are excellent sources of magnesium, a crucial mineral for bone health that works hand-in-hand with calcium.<\/strong> Magnesium helps convert vitamin D into its active form, enabling the body to absorb calcium more efficiently. Additionally, it contributes to bone mineral density by regulating calcium levels and supporting proper bone microarchitecture. Without enough magnesium, bones can become brittle over time. Incorporating greens in your diet helps build a solid foundation for stronger bones and enhances the effectiveness of other bone-boosting nutrients. A magnesium bisglycinate supplement can help you reach the recommended intake of 360 mg daily.<\/p>\n

Collagen<\/i><\/h5>\n

We often focus on the minerals in our bones, but we must not overlook collagen, the protein that holds them together.<\/strong> Collagen is the most abundant protein in the body and is essential for maintaining bone structure. It acts as the scaffolding for our bones, providing the framework onto which calcium and other minerals are deposited. As we age, collagen production declines, which can underlie waning bone density. Bone broth is a source of the amino acids the body uses to make collagen to support bone strength and flexibility, lending your bones a little bounce. Consider a hydrolyzed collagen peptide supplement if you find it hard to work broth into your daily diet.<\/p>\n

Vitamin C<\/i><\/h5>\n

Vitamin C is a key nutrient for bone health, primarily because of its role in collagen production. Without enough vitamin C, collagen synthesis is impaired.<\/strong> Some studies suggest that supplemental vitamin C helps speed healing after bone fracture. Vitamin C also acts as an antioxidant, protecting bone cells from oxidative stress that can accelerate deterioration over time. Foods rich in vitamin C, such as berries, support bone formation and help maintain bone strength as we age.<\/p>\n

Calcium<\/i><\/h5>\n

Finally, calcium is essential for building and maintaining strong bones. The main mineral makes up the bone matrix, ensuring bones stay dense. <\/strong>While adequate calcium intake is important, not everyone enjoys or can consume dairy products. Sardines, especially those with edible bones, are an excellent source of calcium and a great option for people who don\u2019t enjoy dairy products. Other dairy-free, calcium-rich foods include chia seeds, almonds, dried figs, and legumes.<\/p>\n

Incorporating various nutrient-rich foods into your diet gives your bones the essential building blocks they need to stay strong and flexible. Remember, bone health isn\u2019t just about calcium \u2013 nutrients like vitamin K2, magnesium, collagen, and vitamin C all play a crucial role in keeping your skeletal system strong and resilient for years to come.[\/et_pb_text][\/et_pb_column][\/et_pb_row][\/et_pb_section]<\/p>\n<\/span>","protected":false},"excerpt":{"rendered":"

We often think of calcium as the star player in maintaining strong, healthy bones. However, bone health relies on many nutrients working together to keep our skeletal system robust and resilient. From aiding calcium absorption to building the framework of bones, these nutrients play synergistic roles. Let\u2019s explore bone-boosting nutrients and the delicious foods that […]<\/p>\n","protected":false},"author":16,"featured_media":43548,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_et_pb_use_builder":"on","_et_pb_old_content":"

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This is the Full-Width Leader Text that many articles feature. The color changed in the Custom CSS settings in the post editor.<\/p>

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How to Clone this Content (Note: This is an H2)<\/h2>

To make the process of adding new articles to the WV site as simple as possible, please follow these steps.<\/p>

  1. Duplicate the Template Page<\/strong>
    1. In the EN-CA Admin Backend, navigate to Posts<\/li>
    2. Hover over the \"Article Template for Cloning\" post and click \"Duplicate This\"<\/li>
    3. Use the \"Quick Edit\" feature to quickly change the Title, Slug, Author, Category and Tags<\/li>
    4. Use the \"Edit\" link to open the post editor<\/li><\/ol><\/li>
    5. Configure the Header and Feature Images<\/strong>
      1. Change the full-width header image<\/li>
      2. Navigate to the \"Advanced\" tab of the image module and set the ALT TAG for the image<\/li>
      3. Remove the placeholder feature image<\/li>
      4. Change the feature header image, be sure to set the ALT TAG before setting the feature image<\/li><\/ol><\/li>
      5. Add the Written Content<\/strong>
        1. Copy the text from the PDF article into a PLAIN TEXT editor<\/li>
        2. Clean up the text, remove any extra spaces<\/li>
        3. Copy and paste the text from the PLAIN TEXT editor into the \"Text - Body Content\" module<\/li>
        4. Keep the text modification as simple as possible. Use H2-H6 titles, use blockquotes, etc<\/li>
        5. Modify the CSS in the Custom CSS section of the page (rather than changing the Divi content). Keep it simple by only marginally changing the font sizes and colours.<\/li>
        6. Add the EXCERPT to the post settings<\/li>
        7. Add TITLE tags for any links in the article<\/li>
        8. If there are references in the article
          1. Add those to the \"Text - References\" module. This module is set by default to use the proper font sizing and layout.<\/li>
          2. Add links to the references using the #references bookmark ID<\/li><\/ol><\/li><\/ol><\/li>
          3. Add Custom Images<\/strong>
            1. As simply as possible, add images from the PDF article into the HTML text<\/li>
            2. Don't get carried away with adding every image in-line as it appears in the magazine<\/li>
            3. Once an image is set, make sure you have an ALT TAG set for it<\/li><\/ol><\/li>
            4. Update the Yoast SEO Settings<\/strong>
              1. Set the focus keyphrase<\/li>
              2. Set the meta description<\/li>
              3. Set the related keyphrases (if appropriate)<\/li>
              4. Set related posts - preferably based on related phrases\/topics from this article<\/li><\/ol><\/li>
              5. Quick QA Checklist<\/strong>
                1. Preview the layout on mobile to make sure it reads well<\/li>
                2. Make sure all images have ALT Tags<\/li>
                3. Make sure all links have TITLE tags<\/li>
                4. Make sure the article is set to display in a category<\/li>
                5. Make sure the article has tags (if appropriate)<\/li>
                6. Make sure the author is set. If there is no personality author (such as a doctor) set the author to be \"Women's Voice\".<\/li><\/ol><\/li><\/ol>

                  This is an H3 I'm making this long so I can test the line height settings<\/h3>

                  And this is yet another paragraph. Lorem ipsum dolor sit amet, minim molestie argumentum est at, pri legere torquatos instructior ex. Vis id odio atomorum oportere, quem modo fabellas sit at, dicat semper est ne. Apeirian detraxit pri eu. No solum accusam has. Ius ne harum mundi clita, eu pro tation audiam.<\/p>

                  This is a blockquote. It is meant to stand out and be inspiring for the reader, pulling them through the content.<\/p><\/blockquote>

                  Sed dicit necessitatibus in, id posse nominati eos. Ea vel dictas facilisi adipiscing, verear phaedrum sed ei, omnes oblique sanctus mea ex. Iudico pertinacia constituam cu eos. Te vel fugit libris, libris nemore no pri, graece oportere sea ea. Amet omnium epicuri cum te, sonet dignissim abhorreant pro ea, mei petentium constituam ad. Suscipit gloriatur necessitatibus has et.<\/p>

                  This sentence is an H4 I'm making this long so I can test the line height settings<\/h4>

                  Here is another paragraph. Lorem ipsum dolor sit amet, minim molestie argumentum est at, pri legere torquatos instructior ex. Vis id odio atomorum oportere, quem modo fabellas sit at, dicat semper est ne. Apeirian detraxit pri eu. No solum accusam has. Ius ne harum mundi clita, eu pro tation audiam.<\/p>

                  • This is a bulleted list<\/li>
                  • With a few points to it<\/li>
                  • Good for explaining things in blocks<\/li><\/ul>

                    Lorem ipsum dolor sit amet, minim molestie argumentum est at, pri legere torquatos instructior ex. Vis id odio atomorum oportere, quem modo fabellas sit at, dicat semper est ne. Apeirian detraxit pri eu. No solum accusam has. Ius ne harum mundi clita, eu pro tation audiam.<\/p>

                    This is an example of an H5 I'm making this long so I can test the line height settings<\/h5>

                    Sed dicit necessitatibus in, id posse nominati eos. Ea vel dictas facilisi adipiscing, verear phaedrum sed ei, omnes oblique sanctus mea ex. Iudico pertinacia constituam cu eos. Te vel fugit libris, libris nemore no pri, graece oportere sea ea. Amet omnium epicuri cum te, sonet dignissim abhorreant pro ea, mei petentium constituam ad. Suscipit gloriatur necessitatibus has et.<\/p>

                    1. This is an ordered list<\/li>
                    2. Where items appear with numbers<\/li>
                    3. This is good for explaining a process or ranking<\/li><\/ol>
                      And lastly an H6 I'm making this long so I can test the line height settings<\/h6>

                      Lorem ipsum dolor sit amet, minim molestie argumentum est at, pri legere torquatos instructior ex. Vis id odio atomorum oportere, quem modo fabellas sit at, dicat semper est ne. Apeirian detraxit pri eu. No solum accusam has. Ius ne harum mundi clita, eu pro tation audiam.<\/p>

                      Sed dicit necessitatibus in, id posse nominati eos. Ea vel dictas facilisi adipiscing, verear phaedrum sed ei, omnes oblique sanctus mea ex. Iudico pertinacia constituam cu eos. Te vel fugit libris, libris nemore no pri, graece oportere sea ea. Amet omnium epicuri cum te, sonet dignissim abhorreant pro ea, mei petentium constituam ad. Suscipit gloriatur necessitatibus has et.<\/p>

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                      References<\/h4>
                      1. Shifren JL, Mons BU, Russo PA, et al. Problems and distress in United States women: prevalence and correlates. Obstet Gynecol. 2008; 112(5):970-978.<\/li>
                      2. Rosenbaum TY. Musculoskeletal pain and sexual function in women. J Med. 2010; 7(2pt 1):645-653.<\/li>
                      3. Davis SR, Van der Mooren MJ, Van Lunsen RH, et al. Efficacy and safety of a testosterone patch for the treatment of hypoactive desire disorder in surgically menopausal women: a randomized placebo-controlled trial. Menopause. 2006; 13(3):387-396.<\/li><\/ol>

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