Protecting your bones is important... especially for your women!

We have been groomed since childhood that drinking lots of milk will allow us to have strong, healthy bones thanks to calcium. I often make excuses to eat cheese (I love cheese) by stating the well-known fact that it is a valuable calcium source.

But looming behind the large shadow of calcium lays Vitamin D, who calcium is very dependent upon. Without enough vitamin D, all that calcium is pointless and its rate of absorption can be harmed. The two work hand in hand to maintain proper muscle function and keep bones strong and healthy.

When it first enters the body vitamin D is in an unusable or "inactive" form. Later the vitamin is converted to an activated source and called calcitiol. This doesn't happen overnight. The active form, produced in the kidneys can take several weeks.

For individuals taking a calcium supplement, it is vital they make sure they are taking in enough vitamin D as well. Vitamin D is present in many sources: milk, egg yolk, tuna, herring, salmon, fish oil supplements, liver and my favorite the sunlight.

Unlike many of our past relatives, people today are often stuck indoors during the day light (most people who work an office job), and those that live in extreme weather conditions (i.e. Alaska where the spend the winter in darkness). Additionally, vegetarians are often missing adequate vitamin D due to their diets. With the combination of these two factors, it is believed that at least 25% of the population has some mild for of a vitamin D deficiency.

Having a deficiency in vitamin D is by no means a good thing. Not only is it going to do harm to your bones and muscle health, but it has also be linked to increased risks of common cancer, heart disease and diabetes.

How does being outside provide vitamin D? Well, when the UV rays of sunlight hit our skin vitamin D is the byproduct. And I bet you always heard that ultraviolet light was bad for you! Well, of course soaking in the sun for long periods of time will probably have you regretting it later as you load on lotion to sooth sunburn or when you are having to have skin cancers cut off, but I am not suggesting spending hours in the sun every day.

According to government standards, the recommended amount each adult should be taking in each day (RDA) is 400 IU. As for time outside, it is best to spend 10-15 minutes outside enjoying the sunlight in order reap the sun's benefits without battling sun cancer.

Like everything else, moderation is key. We were not meant to stay inside all day plugging away at a keyboard; in fact it can be harmful for your health (aside from carpal tunnel). If you think that you are not getting enough calcium then you might want to look into vitamin D as well to ensure you are doing everything you can to build a strong healthy body to keep you going strong for years to come.

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