Jul 21, 2021
As I often do with solo
podcasts, I’m coming to you to answer a question I’m frequently
asked: what should I be eating to protect my bones?
Bone health is a topic that
comes up a lot in my work and for good reason; bone health is super
important at all stages of our life. Whether we are thinking about
protecting our bones against fractures (especially as we age), or
how to best support healthy bones throughout our life, there are
some very actionable suggestions and tips which can help you
healthfully nourish your bones. These tips fall under two main
categories: lifestyle and diet.
- Incorporate weight bearing and flexibility
exercises into your daily life: these types of exercises can be
really beneficial to bone health
- Take pilates classes: pilates trains your body
to know how to use core muscles and encourages
- Avoid smoking
- Fall-proof your home: make sure your home is
safe to be moving around in so that you can avoid bone
- Eat a healthy diet rich in bone-health friendly
foods (see below for more on this)
Dietary factors and key nutrients:
- Calcium is stored in our bones and when levels
are low, our body takes from the bones, so I recommend eating
calcium rich foods like dairy products, leafy greens, chia seeds,
white beans, almonds, and taking supplements when you cannot meet
the suggested 1000-1,200 milligrams/day with food
- Vitamin D helps enhance calcium absorption.
Foods like fatty fish, eggs, fortified products (like dairy), and
mushrooms are good options.
- When it comes to a supplement dosage, ask your
doctor to check what your Vitamin D levels are and then for
suggestions on how much you should supplement.
- Vitamin K helps protect against bone turnover.
90 micrograms/day is suggested for women, but dark green and purple
veggies are a great way to add Vitamin K to your body.
- Magnesium promotes bone health and supports
bone mineral density, which helps protect against fractures. Leafy
greens, legumes, nuts, seeds, whole grains, dairy products,
chicken, fish, chocolate are my go-tos.
I hope you find these bone
health basics helpful. As always, feel free to reach out to me with
questions you have about bone health and any other topic. You can
connect with me via my website (https://www.jessicacordingnutrition.com/),
and Twitter (https://twitter.com/jesscording/).
Also, make sure to check out my book,
The Little Book of
Game-Changers: 50 Healthy Habits For Managing Stress &
Anxiety, where I
share tips on living a healthy and balanced life.