How frequently do you concern yourself with the health of your bones? I'm assuming not at all if you're under the age of 50. Since signs of bone degeneration frequently don't manifest until bone loss is severe, having strong bones is something that most individuals take for granted.
Your bones are mineralized during your youth, adolescence, and early adulthood. You have reached your peak bone mass after you are 30. Bone density tends to stabilize between the ages of 30 and 50, with a balance between bone creation and bone breakdown. But around the age of 50, bone loss frequently quickens, particularly around menopause.
Fortunately, no matter what stage of life you are in, there are numerous things you can do to have strong, healthy bones. Remember- it's never too early to begin caring for your bones!
Here are our top naturopathic tips for healthy bones:
1) Eat high-calcium foods throughout the day: Calcium is definitely the super-star of bone health since it is the main mineral that makes up your bones. The recommended daily intake for calcium is 1000mg for adults, though certain groups require a higher amount, including adolescents, postmenopausal women, and older adults. It’s important to note that your body cannot absorb a huge amount of calcium all at once, so it’s better to spread your calcium intake throughout your day. Moreover, food sources of calcium are better absorbed than supplements. Here are some of our favourite high-calcium foods:
- Almonds
- Collards greens, spinach & kale
- Poppy seeds
- Parmesan cheese
- Yoghurt
- Canned salmon (bone-in)
2) Do strength training & weight-bearing exercises: Not only can these types of exercises be beneficial for increasing muscle mass, studies show that they may also help protect against bone loss in women, including those with osteoporosis, and osteopenia. Here are some strength training exercises to try out:
- Plank pose
- Squats with a chair
- Wall push-ups
3) Make sure you are getting enough protein: Did you know that 50% of your bone mass is made up of protein? Studies show that high protein intake can help protect bone health during aging. A general rule of thumb is to have a palm-sized amount of protein at each meal for women, and two palm-sized amounts for men. Make sure you have plenty of vegetables when you have protein, since veggies can help balance out the acidic nature of meats as well as provide other bone-healthy nutrients like vitamin C and antioxidants (which stimulates bone-cell formation). Here are some examples of healthy protein to include in your meals:
- Firm tofu
- Ground turkey
- Chicken thighs
- Salmon
- Eggs
Looking for a customized strategy for maintaining your bone health? Our NDs will be delighted to provide a personalized strategy that meets your health objectives. Schedule a free consultation with one of our practitioners right away.
Disclaimer: No content on this site, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.