Tips to Help Keep Your Bones Strong |
Most of our bone growth and bone density occurs in childhood and adolescence. As we grow older, it is important to maintain bone density and try to slow the rate of bone loss. Below are five tips from UnlockFood to help you keep your bones strong as you age:
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Choose calcium-rich foods like milk, yogurt, cheese, and kefir. Choose non-dairy sources of calcium as well, such as fortified soy and rice beverages, canned salmon with bones and leafy green vegetables.
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Remember vitamin D. Vitamin D helps you absorb calcium in foods. You can find vitamin D in milk, fortified soy and rice beverages, fortified orange juice, fatty fish, margarine, and egg yolks
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Get enough nutrients. Potassium, vitamin K and magnesium help your body absorb and use calcium. Protein helps to build muscle, which helps keep bones strong. Get these important nutrients by eating a variety of healthy foods like vegetables, fruit, whole grains, legumes (beans, peas, lentils), nuts, seeds, meat, poultry, fish, and shellfish.
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Stay active. Aim to be active for at least 150 minutes each week. Being active, such as walking, hiking, lifting weights, yoga, etc. can help you improve muscle strength, balance and coordination which will lower your risk of fractures and breaking bones.
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Limit caffeine. Having too much caffeine can lower the amount of calcium you absorb. Aim for no more than 400mg of caffeine per day for adults (about 2-3 cups of coffee per day).
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