How to Keep Your Bones Healthy
Keeping your bones strong and healthy isn’t just important for mobility and strength as we age. According to an 11-year study by the Erasmus University Medical Centre in Rotterdam, the link between reduced bones density and dementia is significant. To ward off conditions like osteoporosis and reduce the risk of cognitive decline, read on to see what you can do.
Get plenty of calcium
Calcium is a key mineral when it comes to maintaining bone strength. Most adults should get 700mg of calcium a day, although others with existing issues should get slightly more. When it comes to diet, tofu, dairy and almonds are all rich in calcium so be sure to include plenty in your meals.
Keep up your exercise regime
Exercises that strengthen your skeleton are a good way to ensure you’re doing what you can to keep your bones healthy. When you put your bones under exercise-induced stress, your muscles pull on your bones which encourages them to renew themselves to increase their strength. Weight bearing exercises are great for strengthening anything that uses your own body weight or impact sports such as running and dancing are important.
Take vitamin D
Vitamin D, especially when taken in conjunction with calcium is essential for bone health. if you live somewhere with limited vitamin D then it’s important to supplement our intake, around 10mcg a day is a good place to start. as always what you at plays a key role too, leafy greens, eggs and oily fish are excellent sources.
Get enough protein
Bone is made up of 50% protein, so ensuring you keep your protein levels adequately topped up is crucial for maintaining bone density and health. Studies have also found that low protein intake reduces how effectively bones absorb calcium and the rate at which bone forms and breaks down. Aim for roughly 100g of protein a day, split out over your meals. If you struggle to reach that, try incorporating a good quality protein powder into your diet, like Workshop’s Organic Vanilla Pea Protein Formula.