Learn how you can keep your bones healthy as you age and reduce the risk of fractures and breaks.
It all starts in your 20’s, the body loses more bone than it builds. As we reach our 40’s the bones are progressively getting thinner and weaker increasing the risk for osteoporosis.
It’s really very simple. Consume a balanced diet rich in fresh, whole organic vegetable and fruits, healthy fats, extra virgin olive oil and lean protein to keep your bones healthy as you age. Avoid acidic foods especially red meat as these strip the minerals from your bones.
Keep Bones Healthy with Calcium Rich Foods
Here’s a great list of the top 10 calcium rich foods from Dr. Josh Axe.
- Raw Milk
- Kale (cooked)
- Sardines (with bones)
- Yogurt or Kefir
- Broccoli
- Watercress
- Cheese
- Bok Choy
- Okra
- Almonds
These are a couple of health tips about calcium from Dr. Axe:
“In general, calcium food sources are found in the highest amounts in raw dairy and green vegetables.”
“In order for your body to absorb calcium your body also needs magnesium, vitamin D and vitamin K. So food sources and complex food based supplements are preferred to isolated calcium supplements to meet your calcium needs.”
Check out Dr. Axe’s website and read the rest of his Top 10 Calcium Rich Foods article.
Keep Bones Healthy with Physical Activity
Just get moving! Any physical activity will do! Schedule on your calendar 20 minutes minimum per day, 30-40 minutes is ideal.
- Gardening
- Free weights and resistance bands
- Walking
- Take the stairs
- Bicycling
- Park further away and walk
- Tennis
- Running
- Golf
- Water aerobics
What else would you add to this list? Add a comment below I’d love to hear from you!
Helpful Resources:
Bone Health: Tips to keep your bones healthy article from Mayoclinic.org – read how protecting your bone health is easier than you think. Understand how diet, physical activity and other lifestyle factors can affect your bone mass.
Vegetables Much Better Than Drugs at Building Bone Density article by Dr. Joseph Mercola on Mercola.com – Take Control of Your Health. . .naturally.
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I’m a Midwest gal who began on a journey to live a healthier life way back when I was in college. Now just like all of you, the twists and turns of my life have led me to where I am today. Passionate about healthy living, community and social media, I invite you to Live Young with me!
