The Harvard School of Public Health offers these suggestions for building stronger, healthier bones:
- Eat a variety of calcium-rich foods, including more than just dairy. Broccoli and leafy green vegetables, tofu and beans are rich sources of calcium.
- Get plenty of vitamin D, and take a supplement if you're not getting enough from natural sunlight and food sources.
- Exercise regularly, engaging in weight-bearing exercises such as jogging or walking.
- Watch your intake of vitamin A, as it can weaken bones.
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When most people think bones, they think calcium. This mineral is essential for the proper development of teeth and bones.
But calcium is not the end-all, be-all bone loss cure. The key might be to help the body absorb calcium by pairing calcium-rich foods with those high in vitamin D. Some studies on postmenopausal women have shown that simply adding calcium alone to the diet doesn’t have a huge affect on bone density(though follow-up studies have suggested the opposite).
Foods that are good sources of calcium include yogurt, cheese, milk, spinach and collard greens. Not a dairy fan? Check out our list of non-dairy sources of calcium.
Where there’s calcium, there must be vitamin D: the two work together to help the body absorb bone-boosting calcium. Boost vitamin D consumption by munching on shrimp, fortified foods like cereal and orange juice, sardines, eggs (in the yolks) and tuna, or opt for a vitamin D supplement.
After taking your Calcium and Vitamin D don't forget to Exercise!!
Two basic types of exercise—weight-baring and muscle strengthening —increase bone density and help slow bone loss. And that can reduce your risk of fracture. As little as 30 minutes a day can help increase bone density and help slow bone loss. The table below offers guidance on using exercise to benefit your bones.
~Your Coach
Yvette Arguello
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