Many women don't realize this.

They're already (rightfully) afraid of the effects of osteoporosis on their leg and pelvic bones as they age.

One in two women will break a bone due to osteoporosis. If that's their hip, they face increased odds of suffering additional problems while healing.

According to the National Osteoporosis Foundation, around 10 million Americans have osteoporosis, and another 44 million have low density bones - osteopenia. 

Combined, that's half of everyone over age 50. Women are more at risk, but men also suffer from bone loss.

It certainly starts before age 50. 

We begin to lose bone density and volume in our faces at the same time as we do in other bones. For women, that's around age 27.

Essentially, thanks to the passing of the years, we all start to lose bone density and volume long before the process increases to the point where doctors call it osteoporosis.

Therefore, the sooner you start healthy bone habits, the longer your facial bones will remain the way they looked at age 27.

Over time, age-related bone loss to our faces causes:

* Chins to recede

* Eye sockets to deepen

* Brows to protrude

Yes, at the same time, your skin loses collagen and elastin, making it wrinkled, thin, and stiff.

However, even if you could find the "perfect," 100% effective skin treatment or surgery that restored your face's skin to age 19, you still wouldn't look 19 again, because your facial bones have lost volume.

We have over 200 bones, and 90& of their volume is made up of proteins and minerals.

Although we don't perceive it, our bones aren't "static." Your body is continually removing minerals from them and adding minerals to them. 

They constantly undergo breaking down and building back up. Science calls this "remodeling."

Osteoclasts break down and remove old, damaged bone cells. 

Osteoblasts recycle minerals into new, healthy bone cells.

The big problem is, as we grow older, we lose more bone tissue than we add back to it, so there's a gradual net loss.

This is caused by chronic inflammation. Higher levels of free radicals "chip" away at our bone cells.

The Big Three Bone Nutrients

They're calcium, Vitamin D, and magnesium.

American women have been brainwashed into consuming extremely high amounts of calcium supplements. 

Calcium is essential, but so are other minerals and nutrients.

Other Important Bone Minerals Include:

1. Zinc

According to research studies, adults with osteoporosis have lower-than-average amounts of zinc.

Adequate amounts of zinc help prevent bone from breaking down faster than it can be newly formed - and it helps support the growth of new bone.

For full strength, your bones need to incorporate zinc.

It also reduces the chronic inflammation that can damage bone tissue.

Foods with lots of zinc include legumes (beans, peanuts, and lentils), meat, seeds, nuts, eggs, dairy, whole grains, and dark chocolate.

If you supplement, 25-50mg is the recommended daily amount.

2. Boron

This is a little-known but important mineral that's vital for optimal bone health because it helps with calcium metabolism and bone formation.

The best sources of boron are plant foods, especially potatoes, fruit, and beans.

If you supplement, go with 3mg daily.

3. Silicon

It's the second-most common element in the Earth's crust.

When it's not being used to manufacture computer chips, silicon plays a vital role in bone mineralization.

Studies of both animals and people indicate silicon consumption increases bone density, quality and strength. 

Foods rich in silicon include whole grains, raisins, green beans, brown rice, nuts, bananas, spinach, organ meats and mineral water.

All Fruits and Vegetables Reduce Your Risk of Osteoporosis

Numerous scientific studies have established a strong correlation between high consumption of fruits and vegetables and high indicators of bone health, including density.

Use Your Bones to Stop Losing Them

By itself, exercise brings countless health, anti-aging and beauty benefits.

But, because so many of us are at risk of having low bone density, experts agree we should all perform regular, moderate weight-bearing exercises.

"Weight-bearing" can mean bearing our own weight - such as walking or doing pushups.

It can also mean actually lifting weights or trying to move against strong resistance.

Although swimming is a great exercise in many ways, it's not as good for your bones as moving your muscles on the ground, against gravity.

Also, strive to get some exercise with "impact."

That's literally the impact of your body landing on the ground. Running has lots more impact than walking.

Jumping has the greatest impact, so consider playing tennis or just jumping around or performing jumping jacks. Or dance to your favorite music.

Stop Smoking and Consuming Alcohol

Both of these activities increase free radicals and inflammation, which help speed up damage to your bones, including those of your face.

Are Calcium Supplements Overrated?

Or maybe even dangerous?

Calcium is an important mineral, which we need for many things, including bone density.

However, we consume calcium in its natural form in our food - bound up with other elements.

Calcium supplements are essentially rocks that have been cleaned up and ground smooth. 

That's not the form of calcium we need.

One study showed that taking calcium supplements led to a 64% increased risk of osteoporosis.

It may also be that milk is also not an optimal way to consume calcium, despite propaganda from the Dairy Association.

The best overall food containing the calcium to reduce bone loss - in all your bones, including your face - is green leafy vegetables.

https://nutritionfacts.org/video/are-calcium-supplements-effective/

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