We learned last week why our bones are important so how do we keep them healthy? Here is the ultimate guide to keeping your bones healthy!
Diet! That seems to be the answer to many health questions, but it is true. I always give this example when talking to patients. Do you want a house built from strong new good materials, or weak and broken? The obvious answer is STRONG and GOOD right? The same is true with our bodies. You give it good stuff, it will make good stuff. If you give it crap it will make crap. So what can we “give” our bodies to help build strong good bones?
The next big factor to hit home under diet is calcium and vitamin D. Vitamin D is required for calcium to be absorbed. Sometimes you can be eating a lot of calcium however it's not getting properly absorbed due to low vitamin D. So where do you get vitamin D? The sun!!! Get outside and get some rays. If you can't do that often due to weather, think about supplementing with a good liquid form of Vitamin D. We like THORNE’s Vitamin D supplement.
Calcium you can get from your diet, sorry this one isn’t as easy as standing out in the sun. Calcium can be found in green leafy vegetables, sweet potatoes, chia seeds, poppy seeds, pumpkin seeds, and good not overly processed dairy. Some fruits like figs, oranges, pears, kiwis, blackberries, and pineapples contain calcium. I am always a fan of getting all the nutrition we need from our diet however if you need to supplement calcium it is important to consult with a qualified healthcare provider as to which form and dose.
Exercise. The next thing to give our bodies is weight-bearing exercises. This can be as simple as going for a walk or more advanced weight training in the gym. When you use your body, you stimulate it which in turn causes it to grow and heal. This will make your bones stronger. Here lies an amazing biology class lecture I'll spare you, as long as you understand the point, exercise causes your bones to become stronger.
TOP TIP: So because I am a mom, a business owner, a keeper of all the things… I like to make smoothies and add lots of greens to them. You can drink your smoothie while walking outside in the sun !!!!! WOW, 3 for 1, perfect for a busy person.
The answer to your health problems might be simpler than you think…