8 Tips to Make Your Bones Stronger ...

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Yes, ever since we were little, we have been told to drink all your milk so you can grow up big and strong. Guess what? That’s the truth! People under 50 need 1,000 milligrams per day, and people over 50 need 1,200 milligrams per day. Another great alternative is to take a calcium supplement. Take no more than 500 milligrams at one time so that you get the maximize absorption of the calcium supplement.

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If you don’t like to drink milk eat a cup of yogurt. Yogurt has at least the same amount of calcium as drinking an 8 ounce glass of milk. If you love to eat cheese, one ounce of Swiss cheese has nearly as much as the milk and yogurt. No worries if you are lactose intolerant because there are plenty of dairy products that are lactose-free or lactose-reduced.

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When your parents yell at you for adding too much salt to your foods, or to stop eating all those potato chips, they have a good reason for it. Salt is a major cause in depriving the body of calcium. I must admit I did not realize this until I started doing research on this article. So just remember the more salt you eat, the more calcium gets carried away each time you urinate. Try to stick to a low-salt diet!

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How I love number four. Good old fashioned sunshine is the best source of a nutrient that is found in few foods. As you may know the body produces vitamin D in the sunlight. Without this, our bodies cannot properly absorb the calcium. Just remember not to get too much sun as you know it causes premature aging and skin cancer.

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Fortified foods do not naturally contain calcium; however they have been enhanced with reliable amounts of the essential mineral. That saying of how important it is to eat breakfast in the morning, well guess what it is. Not just for your brain but for your bones. Fortified orange juice has up to 240 milligrams of calcium, and fortified cereals have up to 1,000 milligrams per cup. Just remember to check the nutritional label for the exact amount.

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Why don’t I just say that exercising is good for EVERYTHING! When it comes to your bones, a weight-bearing exercise is the best. This includes any type of activity that will use the weight of your body or outside weights to stress the bones and muscles. This results in your body laying down more bone material, and your bones become denser. Here a few ideas: brisk walking, tennis, yoga and my favorite, dancing!

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Salmon and other types of fish offer an assortment of bone-boosting nutrients. Not only do they contain calcium but they have vitamin D. The vitamin D helps in calcium absorption. Fish is also high in omega-3 fatty acids. Research has shown fish oil supplement has reduced bone loss in elderly women and may prevent osteoporosis.

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There are numerous ways nuts and seeds can bolster bone health. Here are just a few: Almonds, pistachios, and sunflower seeds are all high in calcium. Walnuts and flaxseeds are packed with omega-3 fatty acids. Peanuts and almonds contain potassium, which help protect against the loss of calcium when you urine. As you may also know, nuts contain protein and other nutrients that play a supportive role with building stronger bones.

I hope my list helps. If there are any other ways that help keep your bones stronger, please share. I am always looking to see what else there may be. I must say that taking care of your bones is crucial at any age. I think the earlier you start the better off it is for you in the long run.

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