Disclosure: I am an Orange Naturals Ambassador. I receive special perks and compensation as a part of my affiliation with this group. All opinions are those of my own.
Something many of us don’t stop and think about often is our bone health.
Did you know that 2 million Canadians are affected by osteoporosis? Or that 1 and 3 women will experience an osteoporotic fracture during their lifetime? It’s true. Bone loss can begin for many men and women come their mid-thirties, but there are many ways that you can help to prevent bone loss and maintain bone density.
After all, it is never too early to start taking your own bone health into consideration. These great tips to build and maintain strong bones will help you see where you might be able to improve upon your own bone health.
Tips to Help Build and Maintain Strong Bones
Know Your Family History. Does osteoporosis run in your family? If so, it is so studies show that you may be more susceptible to develop it. Knowing your family history is very important, and can give you a good insight into your own bone health.
Consume Enough Protein. Skip the low calorie diets and focus on eating a wholesome, balanced diet that provides your body the protein it needs. Studies have shown that low protein diets can in fact result in less calcium absorption, and may in turn result in bone breakdown. Make your focus on maintaining a well-balanced diet that is plant-based, calcium-rich and high protein, aiming for no less than 1,200 calories per day. Listen to your body though!
Eat Your Vegetables. Your parents always told you to eat your vegetables! I don’t think I have every met a child who hasn’t been reminded to dive into their plate of plant-based deliciousness. Your parents scolding was all for good reason. Vegetables are a high source of many vitamins, like vitamin C, and can play an important role in increasing your mineral bone density. Consider reaching for kale, spinach and broccoli.
Take a Collagen Supplement. Consider taking Collagen Hydrolysate daily. Add 1 or 2 tablespoons per day to your coffee, smoothies or oatmeal. It is a supplement that blends well, and is full of amino acids glycine, proline and lysine. All of which are proven to help build bone, muscle, ligaments and other tissues. Suffer from joint pain? This supplement can help fix that!
Take an Advanced Bone Health Supplement. Orange Naturals Advanced Bone Health provides your body with calcium, magnesium, vitamins D & K, and important trace minerals like boron and zinc which are all an integral part in bone metabolism. Bone Health Advanced has all the crucial elements you need in promoting dense, healthy bone tissue.
Exercise. Maintaining a regular workout routine can play a vital role and keeping many health ailments at bay. Exercise can also contribute in helping you maintain good bone health. Considering going for a jog, walk stair climbing or participating in resistance and strength training several days of the week. A schedule I like to follow weekly is 3 days of strength and body weight resistance workouts and two days of cardio. Be sure to speak to your family physician to determine a workout schedule to that would suit your health needs.
Boost Calcium and Vitamin D Intake. Consume a calcium-rich diet. This doesn’t necessarily mean that you have to live on dairy products, like milk, cheese and yogurt. There are many other calcium-rich foods that can also be high in vitamin D. Take eggs, salmon, white beans, kale, oranges and almonds, for example.
Pipe Down on the Caffeine and Alcohol Intake. You don’t have to eliminate caffeine and alcohol altogether, but keep in mind that high consumption of both can interfere with your body’s ability to absorb calcium and may play a role in bone loss as a result.
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