As a person enters their late 20’s, they have reached their peak bone mass, which means they will no longer gain bone density.
The bones may lose density as they age. After menopause, in particular, a person becomes susceptible to osteoporosis,
a disease that can weaken the bones so that they become susceptible to breakage.
However, there are many ways to help boost and maintain bone density as follows:
Not surprisingly STRENGTH TRAINING is first on the list –
- Strength Training – Increases: bone mineral density, bone size, reduces inflammation, protects against bone loss, Increases muscle mass
- Vegetables – All vegetables but particularly green and yellow. Low in calories providing vitamins, minerals & fibre.
- Calcium – Better consumed throughout the day. Milk, cheese, yoghurt, beans, leafy greens, sardines
- Vitamins – Vitamins D (helps Calcium absorption) & K e.g. sauerkraut, cheese.
- Healthy Weight –
- Eating enough calories – Super low calorie diets can result in bone density loss
- Protein – many different forms but can boost overall bone density
- Omega-3 Fatty Acids – salmon, mackerel, nuts & seeds, supplements
- Magnesium (helps activate vitamin D) & Zinc – (exists in the bones and prevents them breaking down) nuts, legumes, seeds, whole grains
- Stop smoking
- Avoid excessive Alcohol
You’ve probably heard of all of these before in respect to living clean and healthy. Follow these 11 steps and your body will thank