Well, let’s have a little seasonal fun, shall we?
It’s almost Halloween, so let’s talk about skeletons!
Hey girls, bone health. It’s important. As we get older (past age 40), the risk of osteopenia (loss of bone mass) and osteoporosis (brittle bones) increases. That ain’t good. This is partially related to hormonal changes (especially declining estrogen levels), as well as dietary deficiencies, particularly calcium and vitamin D.
Make no bones about it (see what I did there?) there are diet and lifestyle habits that can help you maintain strong bones as you age.
Here are a few tips to keep your beautiful bones at their best:
- Be voracious with vegetables. Packed with many vitamins that are protective of bone health, aim for a rainbow of colors for your veggie intake. Vitamins C, D, and K are especially important for bone health. Vitamin D helps your bones absorb calcium, a primary player in keeping your bones strong.
- Consider collagen. It plays a key role in strength and elasticity of connective tissue such as cartilage, bones, tendons, and ligaments. Plus, it makes hair and nails healthier. Bonus!
- Add magnesium to the mix. It helps convert vitamin D into usable form, so the body can absorb calcium more readily.
- Partake of plant protein. Too much animal protein can cause bone density to suffer. Plant-based proteins (like beans, nuts, tofu) are a great option. Eat protein from a variety of sources, and avoid daily consumption of animal-based proteins.
- Own Omega-3 fats. Commonly found in fish, flax seeds, chia seeds, and walnuts, Omega 3s help guard against bone loss during the aging process.
- Pump it up. Weight training and weight-bearing exercises help make bones stronger.
- Stay stable with a healthy weight. Being underweight increases risk of osteopenia and osteoporosis. Excess weight puts undue stress on bones. Losing and gaining weight repeatedly can also impair bone quality.
- Kibosh the cola. It’s a bone robber.
- Slow down on salt. More sodium in your bloodstream leads to more calcium lost in your urine.
- Cease smoking. It sucks the strength out of your bones, as smokers don’t absorb as much calcium from food.
- Ease up on alcohol. It interferes with healthy calcium absorption.
This Halloween, when you see skeletons hanging as decorations, let it be a reminder to protect dem bones of yours!
What about you?
Are you aware of your bone health?
