This week, we’re diving deep into everything you need to know about bone health! Strong bones are essential for overall health, mobility, and longevity. The good news is that with the right nutrition and exercise, you can maintain and even improve your bone density. Let’s explore the best ways to care for your bones.
Nutrition for Strong Bones
According to Medical News Today, a nutrient-dense diet is key to maintaining bone health. It’s also important to:
Take calcium and vitamin D supplements as needed
Avoid excessive alcohol consumption and smoking
Minimize steroid use, as they can weaken bones
Engage in weight-bearing and resistance training exercises
Calcium: The Building Block of Bones
Osteoporosis Canada provides specific recommended daily allowances (RDA) for calcium:
Females (19-50 years): 1000 mg daily
Females (>51 years): 1200 mg daily (from both diet and supplements)
Calcium-rich foods: Milk, yogurt, almonds, beans, cheese, salmon, sardines, broccoli, grapefruit, oranges, turnip, and squash.
Vitamin D: Essential for Calcium Absorption
Adults (<70 years): 600 IU daily
Adults (>70 years): 800 IU daily
Vitamin D-rich foods: Mushrooms, salmon, milk, yogurt, egg yolk, and tuna.
Protein: Supports Bone Strength
Protein is necessary for bone repair and maintenance. The RDA is 0.364 grams per pound of body weight.
Example: A 150-lb person needs 54.6 grams of protein daily.
Protein-rich foods: Eggs, dairy, quinoa, buckwheat, hemp seeds, chia seeds, and spirulina.
Magnesium: Supports Bone Formation
Females (>50 years): 320 mg daily
Males (>50 years): 420 mg daily
Magnesium-rich foods: Found in a variety of plant-based sources, including nuts, seeds, and leafy greens.
Vitamin K: Plays a Role in Bone Health
Females (>50 years): 90 mcg daily
Males (>50 years): 120 mcg daily
Vitamin K-rich foods: Green leafy vegetables like spinach, kale, and Swiss chard.
Exercise for Bone Health
Bones get stronger when they are placed under stress during exercise. Medical News Today explains that when you challenge your bones through movement, they react by building more bone tissue.
How to Exercise for Bone Health
Progressive Overload: Start with light weights (such as 3 lbs) or resistance bands, and gradually increase weight and intensity over time.
Weight-Bearing Exercise: Activities like walking, running, hiking, and dancing strengthen bones.
Resistance Training: Lifting weights or using resistance bands helps maintain bone density and muscle strength.
Resources & Support
Osteoporosis Canada has excellent resources under the “Too Fit to Fracture” tab on their website. If you’re looking for a customized program, Ruth at 46 64 Fitness is Bone Fit trained through Osteoporosis Canada. She can design a plan to help you maintain strong bones and muscles for a healthy, active life.
Take Action for Your Bone Health Today!
By incorporating the right nutrients and exercises into your daily routine, you can strengthen your bones and reduce the risk of osteoporosis. If you need guidance, reach out to Ruth at 46 64 Fitness for a personalized bone health program.
Stay strong, stay active, and keep your bones healthy!
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