Weight bearing exercise is not the only factor in keeping your bones healthy, diet also plays a crucial part. The main vitamins and minerals that we need to preserve our bones health are: calcium, magnesium, vitamin D, potassium, Vitamin K, and Vitamin B12.
A surprising fact that I discovered during my research on the web was that diary is actually bad for you in regards to bone health. It actually leaches the calcium from our bones instead of our bodies absorbing it!
So what foods to eat that are good for our bones? Dark, leafy greens is the #1 food to eat like kale, collards, and spinach. They are full of calcium, magnesium, and Vitamin K. (Those on anticoagulants, such as warfarin, must limit their intake because Vitamin K coagulates the blood.)
Be like a bird and eat more seeds. Seeds are full of protein, high in fiber, and incredible rich in minerals which make them a perfect food to help build bone strength! Pumpkin seeds are especially beneficial to the bones.
Take a tip from our squirrel friends and begin to stock up on some nuts to construct your bones from the inside out. You can blend them up into a delicious nut butter or sprinkle some on your soups, salads, or yogurt. Walnuts in particular are good for building bones because of their omega-3.
Last, but not least, consuming beans will help to form your frame into a sturdy structure to carry you your whole life through. Black beans in particular are good with the iron, calcium, and the chromium they provide.
Finally, get outside and soak up some sun! It's the easiest way to get your Vitamin D to help improve your bone density. Try not to use sunblock for at least the first 15 minutes that you are absorbing your vitamins because it blocks our body's ability to do so. The heavy use of sunblock is one of the reasons that Vitamin D deficiency has become so prevalent in our country.
There are some things that we cannot change that can affect our bones such as our gender, genetics, age, and certain medications we must take. And then there are other things that we can do like not smoking or drinking alcohol, and avoiding dairy, salt, cola products, and eating too much protein.
The good news is that it is never too late to begin to fortify your bones! Begin to change your diet to supplement the vitamins needed for strong bones, increase your activity, and begin weight bearing exercise. By doing these things you will be able to move through life with grace, ease, and agility!
They give us our stature and transport us through life. We tend to think of them as solid and unchanging but in reality our bones are constantly being broken down and rebuilt throughout our lives, so it
It's true that we lose bone as we age, but it is not a natural part of aging. Bone loss can lead to osteoporosis where bones fracture from the slightest of bumps because they have become so thin and brittle. Fractures from osteoporosis is one of the leading causes of disability.
