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TOP TEN HABITS to HEALTHY BONES
By: Colleen Grossner, MS, RD, LD -
http://www.fresh-you.com/
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1. |
Vitamin K slows bone loss as it is
needed by your body to make certain bone proteins, so
cook your dark leafy greens and broccoli in some tasty
extra virgin olive oil, another great source!
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2. |
As
you may know, calcium is the most abundant mineral in
your bones. A surprising source, that also
provides a wonderful fat, is wild salmon! In
addition to milk and yogurt, other sources are kale,
spinach, tofu, and molasses! |
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3. |
Make sure you benefit from all the calcium you eat by
making an effort to get enough vitamin D, which helps
you absorb calcium. It is found added to milk and our
skin absorbs quite a bit of vitamin D from the sun, so
get some fresh air and sun rays today!
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4. |
Magnesium -- the more you get, the higher your bone density! Rich sources include whole grains, nuts, seeds, meats, milk, and of course, dark leafy greens!
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5. |
Lower levels of B vitamins, especially folate and vitamin B12, have been found to promote bone loss. Folate sources include citrus fruits, strawberries, asparagus and beans, while vitamin B12 is found only in animal products, such as meat, dairy, and eggs.
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6. |
Get moving! And make it a resistance exercise! Try using some soup cans as weights while you watch your favorite reality show, or do sitting squats against the wall while talking on the phone
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7. |
Improve your balance and flexibility to improve your chances of saving yourself from a bone-breaking fall! Try standing on one foot, beginning by holding on to a chair, gradually needing less support. For flexibility, do a few stretches each time you brush your teeth.
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8. |
Relax! A new study found that depression and anxiety are associated with lower bone mineral content in adolescent girls. Taking time to breathe
(in and out your nose) each day may not only improve your mood, but also help your bones! |
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9. |
Keep in mind that too much protein increases bone loss, so don’t overdue it in the meat department. Stop smoking, and excessive drinking of alcohol, caffeine, and pop, as all are associated with poor bone health.
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10. |
Take a multivitamin to provide you with an insurance policy in case you don’t get enough of any of the nutrients discussed above. Finally, know your family history for bone disease and get a bone density scan if your risk is high.
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