Tips to Help Keep Your Bones Strong

What happens to my bones as I age?

In childhood and adolescence, most of our bone growth and bone density occurs. Girls reach their maximum bone density by sbobet88 age 18. For boys, this occurs by age 20. In adulthood, it is important to maintain bone density and try to slow the rate of bone loss. As we grow older, our bodies lose bone density. After menopause, women are especially at risk for osteoporosis.

Get enough nutrients to keep your bones strong Potassium, vitamin K and magnesium help your body absorb and use calcium. Get these important nutrients by eating a variety of healthy foods like vegetables and fruit, legumes (beans, peas, lentils), nuts, seeds, whole grains, and fish. Protein helps to build muscle, which helps keep bones strong. Choose protein-rich foods such as meat, poultry, fish, shellfish, legumes (beans, peas, lentils), eggs, tofu, nuts, and seeds.

Looking for meal inspiration? Try out this Shakshouka recipe featuring braised lentils, or this one pan lemon pepper, fish and veggies.

Some people have trouble getting enough vitamin D. Health Canada recommends that all adults over the age of 50 take a supplement with 400 IU of vitamin D each day. Speak to a dietitian or health care provider if you do not drink milk or fortified plant-based beverages. They can help you decide if you need a vitamin D supplement in addition to eating other vitamin D-rich foods, like this breakfast burrito. Perfect for an on-the-go breakfast.

Limit alcohol to keep your bones strong

Drinking alcohol can contribute to bone loss. If you drink, follow Canada’s Low Risk Drinking Guidelines and have no more than 2 standard drinks per day or 10 drinks per week for women and no more than 3 drinks per day or 15 drinks per week for men.Having too much caffeine can decrease the amount of calcium you absorb. Aim for no more than 400mg of caffeine per day for adults — about 3 cups of coffee per day (1 cup = 8oz or 237mL). Pregnant and breastfeeding women should have no more than 300 mg caffeine per day (about 2 cups per day).

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