The National Osteoporosis Foundation reports that around 54 million Americans have poor bone density. Often the first sign of poor bone density is a fracture, and at that point, it becomes much more difficult to improve bone health.

In fact, fractures not only make it more difficult to improve bone health – but at a certain age, bone fractures can lead to a permanent loss of independence for seniors.

Statistics from a National Hospital Discharge Survey show that the risks only increase with age.

To make matters worse, nearly all soft drinks lack calcium. Couple this with the fact that they also increase calcium excretion in our urine and it’s easy to see how these dangerous drinks act as a double whammy for bone health, putting seniors at serious risk for developing dilapidating bone conditions. 

Research has found that postmenopausal women with a high-salt diet lose more bone minerals than other women of the same age.

Studies show that regular table salt, not simply sodium, causes calcium loss, weakening bones with time. That’s important because Americans get about 90% of our sodium through salt.

We also get about twice as much sodium as we should. The 2005 Dietary Guidelines for Americans advise limiting sodium to 2,300 milligrams a day – equal to a teaspoon of salt. But most Americans get at least 4,000 milligrams a day.

“Generally speaking, for every 2,300 milligrams of sodium we take in, about 40 milligrams of calcium is lost in the urine – which is a big problem for seniors,” says Dr. Walding.

A good starting point is to replace regular table salt with pink Himalayan salt instead. 

Both table salt and pink Himalayan salt consist mostly of sodium chloride, but pink Himalayan salt has up to 84 other minerals and trace elements – including potent doses of common minerals like potassium and calcium which help maintain the vital mineral balance needed for healthy bones*.

Over-consuming caffeine (from soda or coffee or other caffeinated drinks) is a particular problem when a woman doesn’t get enough calcium each day to begin with.

“On average, we can lose up to 6 milligrams of calcium for every 100 milligrams of caffeine we consume,” says Dr. Walding.

For reference, a 16-ounce cup of coffee can provide 320 milligrams which exceeds the daily recommended amount when it comes to supporting strong, healthy bones.

The good news is that limiting caffeine intake to 300 milligrams a day while consuming the appropriate amount of bone-rebuilding nutrients can help offset the losses caused by excessive caffeine intake.

Coffee addicts may also find it helpful to gradually reduce their caffeine intake by drinking half regular and half-decaf coffee. 

This man-made form of trans fat is not to be confused with the naturally occurring trans fats found within animal products and coconut oil – Naturally occurring trans fats are proven to support our health whereas the synthetic version can do serious damage. 

To ensure your foods aren’t contaminated by these foul fats, check the ingredient list (even if the label reads trans-fat-free) for any “hydrogenated oils” or “partially hydrogenated oils.” Those phrases are synonyms for synthetic trans fats and are likely to be snuck into your food.

For example, when consuming 100% wheat bran cereal with fortified milk, the body’s ability to absorb calcium from the milk is drastically reduced. 

Dr.Walding recommends cereal and bread lovers to switch from wheat bran products to using sprouted grain products instead like those offered by the Ezekiel brand. The sprouting process breaks down phytates, which frees up nutrients like magnesium, B vitamins as well as nutrients from companion foods (like the calcium from fortified milk) easier to absorb.

Fortunately, there’s something seniors can do to improve their bone health and reduce their risk of injury. 

Since our bones are made up of many of the same organic minerals and amino acids that are found naturally in many foods, incorporating more bone-rebuilding nutrients into our diet can have a dramatic impact on supporting stronger bones.

Collagen is one of the most plentiful proteins in mammals. It is responsible for several biological functions, one of which is to provide structural support in connective tissues like muscles, joints, skin, and bones.

In fact, approximately 90% of the bone matrix is comprised of collagen protein*.

Clinical evidence suggests that adding collagen into one’s diet may help prevent the deterioration of bone density and strength.

For example, one small study had women take either calcium or calcium and collagen supplements for 1 year. The researchers found that the women taking the calcium and the collagen had lower levels of a protein responsible for breaking down bones in their blood*.

Therefore, in order to repair bones and avoid bone loss, a steady stream of collagen protein will do the body wonders. 

“Adequate calcium, phosphorus, and vitamin D intake help to cast a protective net around bones, but collagen protein is the primary substance that makes up our bone’s solid material, providing the bone density needed to maintain a stronger skeletal structure within the body,” Dr. Walding says.

In fact, researchers have reported that low intake of protein decreases calcium absorption and may also affect rates of bone formation and breakdown.*

What’s worse is that during our late 20’s, the body’s natural ability to produce adequate levels of collagen begins to wane by about 1-2% each passing year.

Bottom line: Seniors are losing collagen faster than they can replace it, putting them at a severe collagen deficit which increases their risk of injury as the years go by with low collagen levels left unaddressed.

“The first step to restoring bone density and avoiding injuries and fractures is to restore our collagen deficit – rebuilding collagen levels back to optimal ranges is the key to strong healthy bones at any age,” says Dr. Walding.

As collagen levels deteriorate with age, bone mass does too, leading to crippling mobility concerns including severely low bone density and higher risks of bone fractures.

Studies have shown that taking collagen supplements may have certain effects in the body that help inhibit bone breakdown.

In one study that looked at bone health in 103 postmenopausal women, 66 women were given 5 grams of collagen daily for 12 months. The women who took the collagen had an increase of up to 7% in their bone mineral density (BMD), compared to women who did not consume collagen.*

SUMMARY: For stronger, healthier bones, research shows that at least 12 months of daily collagen supplementation (5 grams/day) is required. 

As the body’s collagen levels decrease with age, the risk of developing degenerative joint disorders increases.

Some studies have shown that taking a collagen supplement may help improve symptoms of joint disorders and reduce joint pain overall.

SUMMARY: For improved joint health and relief from joint-related pain, research shows that at least 24 weeks of daily collagen supplementation (10 grams/day) is required. 

Studies suggest that collagen supplements help boost muscle mass in people with sarcopenia, the loss of muscle mass that happens with age.*

In one study, 27 participants took 15 grams of collagen for 12 weeks. Compared to participants who did not take collagen, they gained significantly more muscle mass and strength.* This research shows great promise for helping older individuals maintain their independence as they age.

However, several studies have shown that collagen supplements may help slow the aging of your skin by reducing wrinkles and dryness.

In an eight-week study, 69 women aged 35–55 found that taking a daily collagen supplement significantly improved dermis elasticity and hydration compared to a placebo, translating to enhanced overall skin & hair health.*

SUMMARY: When it comes to improving hair health, research shows that at least 8 weeks of consistent daily collagen supplementation (5 grams/day) is required for results. 

In one study, 31 healthy adults took 16 grams of collagen daily for six months. By the end, they had experienced a significant reduction in measures of artery stiffness compared to before they started taking the supplement.*

Taking a scoop here and a scoop there won’t cut it when it comes to seeing results with collagen; consistent, daily use is necessary. 

While it’s very possible to experience positive results as early as the first few weeks of consistent supplementation, and many of Dr. Chad Walding’s patients do, individuals aged 60+ may require longer durations of daily collagen use to experience dramatic results.

Generally, a daily collagen dose of 5-10 grams is recommended but for older individuals, their collagen levels are already at a deficit – putting them severely below normal healthy ranges. 

This means doubling up the dose may be the best approach for older individuals to reap collagen’s maximum benefits; a protocol that’s better known as collagen loading.

While some individuals may only need to “load” (10-20g daily) for a matter of months, many find the most success by using the loading dose long-term. This helps ensure that collagen levels stay elevated for good. 

Though it is possible to obtain extra collagen through diet (consuming animal products such as gelatinous meats, the cartilage on bones such as chicken drumsticks, and skin from poultry), most find it unappealing or difficult to eat enough to support their body’s requirements.

Plus, the absorption is not as efficient as that of hydrolyzed collagen powder supplements. The collagen in supplements has already been broken down, or hydrolyzed, which is why it is thought to be absorbed more efficiently than the collagen in foods.

But not all collagen supplements are created equal…

However, most thoroughly researched specifically for anti-aging & mobility benefits are types I and III collagen. 

These are frequently thought to be useful for the broadest number of people who are seeking to maintain an active lifestyle well beyond their 60’s.

Type I collagen, which is the most abundant collagen naturally found in the human body, is useful for visible anti-aging benefits such as:

• Getting rid of wrinkles
• Skin hydration & elasticity
• Wound healing, the formation of scar tissue
• Reduction in cellulite, possibly even stretch marks
• Moderate weight loss

• Muscle, ligament & tendon strength
• Restoring mobility within connective tissues
• Mitigating muscle soreness, aches & pains
• Bone & joint health
• Gut lining & digestive health
• Injury & fall prevention

Therefore when choosing a collagen supplement, it’s important to ensure Type I and Type III collagen is present in the formula.

#1.) Avoid “multicollagen” marketing scams

While multicollagen supplements tend to be less expensive, there are a few key reasons why choosing bargain brand multicollagens may not be the smartest option for meeting your daily collagen needs.

For example, because collagen Type II protein makes up the fluids and function in the cartilage and joints, Type II collagen supplements should be taken separately from Types I & III to ensure adequate absorption.*

For this reason, taking multicollagen supplements that combine all the various types of collagen into 1 serving isn’t recommended as this will blunt the absorption, hindering the body from reaping the full benefits.

Additionally, many collagen fiber types that don’t have ample research backing their effectiveness are cheaper to source. These low-cost collagen types are often used in multicollagen supplements as fillers to mitigate manufacturing costs – ultimately yielding a far less effective supplement.

Therefore in order to experience maximum anti-aging results with collagen supplementation, use a powder that combines Types I & III – and leave out all the rest. 

Bone broth collagen, bovine-collagen, chicken-collagen, marine-collagen…

With so many options to choose from – how can you decide which is the best option for you?

Here’s what you need to know about the source:

It actually doesn’t matter as much as you think it does.

While the ratio and concentration of amino acids may vary slightly from source to source, structurally, collagen is the same whether it’s coming from a cow, chicken, fish or bone broth. 

The key difference maker to pay attention to isn’t the animal; it’s how the animal was cared for. 

In other words, whether the collagen comes from a grass-fed, pasture-raised, cage-free, free-range, and antibiotic-free source, (or not), will have a direct impact on the absorption, effectiveness and ultimately the safety of the supplement. 

Grass-fed cows are never fed any genetically modified organisms and are not exposed to growth hormone treatment (rBGH & rBST), chemicals, antibiotics, or injected pathogens. This makes grass-fed collagen one of the healthiest (and safest) protein supplements to include in your diet. It is free of hormones, antibiotics, pesticides, and steroids.

The only way to ensure you are avoiding this risk of toxin exposure is by using a collagen supplement that is Certified Grass-Fed.

When hydrolyzed, collagen is carefully reduced to smaller, more digestible peptides during the manufacturing process. 

Studies indicate properly hydrolyzed collagen peptides are available in the bloodstream within two hours of ingestion — usually within only one hour.

In other words, using a hydrolysate collagen means your body will be able to start reaping the age-defying benefits much more rapidly.

https://theeherbdoc.ehealthpro.com/products/whole-body-collagen