From our resident Nutrition Program Manager, Nancy is here to share some important information about protecting your bones.
Plus other options too!
Did you know that the human
body contains 206 bones? That's a lot! We only get one set of them, and what we
do now can have a huge impact on how well they work later in life.
As we grow during our child
and teen years, our body works hard to build a strong and healthy skeleton. Our bones ultimately reach their strongest
point in our late 20's/early 30's.
Unfortunately, as adults, our
bones naturally start to weaken and we lose about 1% of our bone mass every
year. For women, the rate of bone loss is accelerated to 2-6% during menopause,
and it returns to 1% again thereafter.
But don't worry. There are two ways to keep your bones
strong as you age, and you are already doing the first one every time you visit
Dynamic You Fitness- exercise! Any kind of weight-bearing activities or movements
that have impact on your joints will strengthen not only your muscles, but your
bones as well.
The
second part is by eating a healthful diet. Calcium, vitamin D, and many other vitamins and
minerals are needed for strong bones, and it is possible to fulfill your daily
needs simply by eating a variety of fruits, vegetables, legumes, whole grains,
nuts and seeds, and dairy products.
If you are lactose-intolerant, there are
plenty of non-dairy substitutes out there that taste great and provide the same
amount of calcium and vitamin D as their dairy counterparts.
Be aware that certain foods
and lifestyle habits can also weaken your bones over time and counteract all of
your hard work, including eating a lot of meat and high-sodium foods, smoking,
and heavy alcohol use.
It’s never too late to make
changes and keep your bones strong!
Incorporate more of
these high-calcium, nutrient-rich foods into your daily routine and your bones
will thank you!
Non-fat
or low-fat yogurt
Swiss
cheese
Mozzarella
cheese
Skim
or low-fat milk
Tofu
Salmon
Spinach
Kale
Collards
Almonds
Soy
milk
Almond
milk
White
beans
Fortified
orange juice
