Eating strategies for bone health
As middle age women, we are always on the hunt for how to preserve our bones as we age.
Osteoporosis, which strikes about 1 in every 4 women, is called a “silent disease” because it progresses without symptoms until a fracture occurs.
Chronic stress, too much or too little exercise, and environmental toxins also negatively affect bone health. Poor lifestyle choices can deplete our mineral reserves that are critical for bone health.
Eat your veggies (at least 5 servings per day) Even if you don’t go any further down this list, taking this one step can instantly make a huge difference. That’s because vegetables are loaded with fabulous bone-building minerals and antioxidants. What does a serving look like? One serving = ½ cup cooked or raw and 1 cup leafy greens. Think onions, zucchini, mushrooms, broccoli, cauliflower, cabbage and all your greens.
Replace refined carbs and grains with roots and gourds, such as butternut and acorn squash, carrots, beets, parsnips, turnips.We encourage you to greatly reduce refined starchy foods like bagels, muffins, white rice and pasta which lack nutrition. And though a couple servings of whole grains like brown rice, oats and quinoa can be super healthy, don’t let them outweigh your veggie intake. That’s why we also advocate eating starchier veggies (like the winter squashes, peas and beets) which are hearty and filling and can help reduce your grain load while improving your veggie count.
Include collagen in your diet. Several studies on collagen, which represents 90% of organic bone mass, suggest that collagen peptides may enhance bone metabolism, especially in the pre-osteoporosis phase known as osteopenia. A daily intake of 10g of collagen peptides for 4 to 24 weeks may increase bone mass density.
One more MUST. The research is clear that weight bearing exercise is critical for bone health. Check out THIS link for more info on exercise and bones.
If you are concerned about your bones or have other nutritional challenges, feel free to contact us and see how we can help.
THE NOURISHING GURUS
Jane and Stephanie, creators of The Simply Nourished Solution™, are nutritionists who help women over 50 go from overweight, frustrated, and inflamed to lighter and healthier so they can be more active, feel good in their bodies, and live the second half of life with energy and confidence. Their 3-pronged approach, which can fit into any lifestyle, encompasses not only wholesome energizing foods but powerful habit and mindset shifts.
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