A holistic approach to bone health is not just about preventing problems; it’s about building a stronger foundation for your overall well being.

• Comprehensive Care: Combines dietary, physical, and medical strategies.
• Personalized Health: Tailors the approach to your unique needs and lifestyle.
• Preventative Focus: Aims to strengthen bones and prevent issues before they arise.

Bone Density Scan (DXA): This test measures bone mineral density only and helps in assessing the risk of fractures.

Vitamin D Levels: Essential for calcium absorption, a blood test can determine if you have sufficient vitamin D.  We aim for 40-60 ng/mL (this is for the US).

Bone Turnover Markers:

These blood and urine tests measure the rate of bone remodeling. They can provide insight into the effectiveness of your bone health strategies.

Bone-Loving Foods:

• Calcium-Rich Foods: Dairy products, (unless you are dairy free) lower oxalate leafy greens, and fortified foods.
• Vitamin D Sources: Fatty fish, egg yolks, and sunlight exposure.
• Magnesium and Potassium: Sprouted Nuts, seeds, and bananas.

Bone-Specific Exercises:

Weight-bearing exercise refers to any activity that requires you to work against gravity while staying upright. 

These exercises involve supporting your own body weight or lifting weight, which helps to strengthen bones and muscles. Key characteristics of weight-bearing exercises include:  

• Strengthening Bones: They are crucial in building and maintaining bone density. Activities like running, dancing, and especially weight lifting require your bones to support your body weight, which in turn stimulates bone cells to grow stronger.  
• Muscle Strengthening: These exercises also target muscle strength and endurance. The resistance against gravity or added weights challenges and strengthens muscles.  
• Balance and Coordination: Many weight-bearing exercises improve balance and coordination, which are important for daily activities and reducing the risk of falls, especially as one ages.

It's important to note that weight-bearing exercises are different from non-weight-bearing exercises like swimming or cycling, which do not require you to support your own body weight against gravity. Both types of exercises are important for a well-rounded fitness routine, but weight-bearing activities are particularly key for bone health.

By combining this holistic approach to bone health strategies, you’re not just caring for your bones; you're investing in a healthier future.