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Strong Bones | Bone Density Myths | How to Strengthen Bones without Calcium-
It doesn't matter if you're young, it doesn't matter if you're old, fit or not fit. The simple fact of the matter is that bone density plays a big role in everything that we are working towards, whether it's fitness or long-term health.

The lame thing is, most of the industry and most of the mainstream is leading us totally astray. They're telling us that calcium is the most important thing, when in reality, when it comes down to bone health, when it comes down to making sure your tendons and your joints and everything are really functioning at their best, there are a lot of other things that are much more critical to pay attention to. So in this video, I'm going to address the truth behind bone density and the truth behind the minerals that you truly need.

Let's start with Vitamin D, because it's one that a lot of people know about. It's one of the big right now, everyone's talking about it. Simple fact of the matter is, getting your Vitamin D from sunlight is always going to be the best bet. You can take a supplemental Vitamin D, but here's the thing. Some people have their opinions, and there's some science that's starting to show that taking Vitamin D3 could deplete your Retinol levels.

Now I'm not saying don't take a Vitamin D supplement, but what I am saying is making sure that you're modulating it. See, what Vitamin D does, is it helps corral the calcium and put it into the right places. That's why when you look on a carton of milk a lot of times it will say, "Calcium plus Vitamin D", because they do sort of work kind of harmoniously. But what we have to remember is that we don't want to over do it, if anything. Getting it from sunlight, always going to be the best.

However, there was one study that was published in 2005 in the Journal of the American Medical Association that found that just taking 700 to 800 IUs of Vitamin D daily did dramatically decrease the risk of hip fractures in post-menopausal women. Now, that's not the end-all-be-all, doesn't mean everything, but it is just some science to explain to you.

But now, let's talk about calcium for a second. Okay, calcium, we're led to believe is the end-all-be-all. We are likely not deficient in calcium. Between dairy, between almonds, between salmon, between leafy greens, it is highly unlikely that you have a deficiency in calcium. In fact, if you were to actually get your blood work done, you'd probably find you're not that deficient in calcium. We're quite frankly a little bit brainwashed to believe that we inherently have a deficiency in calcium, when in reality calcium and magnesium work together and magnesium plays a bigger role than we might think.

You see, magnesium can actually help regulate the serum levels of calcium in the body. Magnesium actually regulates the calcium transport in the body. In fact, there is a positive correlation between magnesium levels and calcium that's going into the bones. Yeah, believe it or not, more magnesium equals more density in the bones. Now what we have to do is we have to understand the relationship between calcium and magnesium, because in a lot of ways, they're sort of the opposite.

Whereas calcium excites a cell, magnesium encourages the relaxation of that cell. Then where calcium causes the blood to clot, magnesium generally helps keep blood flowing. The same kind of thing when it comes down to muscle contractions. Calcium is going to increase the muscle's ability to contract, whereas magnesium is going to allow that muscle to relax. It's not a good thing or a bad thing, we just have to remember that relationship, and the yin and the yang and the balance between calcium and magnesium.

Here's the problem. Most people in the western world are consuming three and a half times as much calcium as they are magnesium. If you're looking at balance here, how does that equate? This study was published in 1993 in the Journal of Magnesium Research. What it did, is it took a look at 31 postmenopausal women. These women, they compared to a control group. The 31 women, they gave 125mg of magnesium six times per day for two years. Then, the other group they gave nothing. It was a control group.

References:
1. Essential nutrients for bone health and a review of the availability in the average North American Diet
https://www.ncbi.nlm.nih.gov/pmc/arti...

2. Trabecular bone density in a two year controlled trial of personal magnesium in osteoporosis
http://www.profmagnesium.org/PDF'S/Tr...

3. Magnesium
https://ods.od.nih.gov/factsheets/Mag...

4. Magnesium
http://lpi.oregonstate.edu/mic/minera...

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