huesos sanos
Digital composite of Highlighted back bones of jogging woman on beach

Tips for healthy bones

For SHA Wellness Clinic
|
Monday July 4th, 2016
Health & Beauty

Our Bones are the support system of the body and so it is very important to keep them strong and healthy. Up until the age of 30, we create new bone quickly, but after the age of 30, more bone is lost than gained. It is therefore vital to help nourish our bones with plenty of fresh, nutritious food and a healthy lifestyle. Read these tips for healthy bones!

1. Calcium source

Fortunately, you can get all the calcium and necessary nutrients to support the bones without ever taking a glass of cow’s milk. Studies show that countries with the highest milk consumption have the highest levels of osteoporosis and a greater risk of bone fractures.

 

2. Nutritious plant based diet for healthy bones

Acid-forming diets are one of the most significant problems when it comes to osteoporosis. A plant based diet is an easy way to enjoy plenty of alkaline forming foods which are super nutritious for the bones. Whole grains, beans, fresh fruits, nuts, seeds, and vegetables also contain calcium, zinc, manganese, magnesium and omega- 3’s, which are essential for bone health. It is important to minimize acid forming foods such as processed foods, refined carbs, animal food, dairy, alcohol, table salt, and sugar.

Include into your daily diet:

Dark leafy greens. One cup of steamed greens offers more than half the recommended daily allowance for calcium.

Beans are vital for bone health and are a good source of calcium. Use a variety such as aduki, chickpeas, lentils or black soybeans in soups, salads or stews.

Good quality olive and sesame oil are important for healthy bone density as they make it easier to absorb calcium.

Nuts and seeds provide calcium, protein and omega 3 especially walnuts, chia, flax and sesame.

Include root vegetables, dried daikon and dried shiitake to help nourish the kidneys and bones.

Sea Vegetables are packed with minerals including calcium. Use a small amount of wakame, kombu and nori on a regular basis.

Extra omega 3 can be found in good quality fatty fish such as wild salmon and sardines

Sauerkraut contains a wide range of minerals including vitamin K which produces the proteins that regulate bone mineralisation.

Kukicha and Mu teas are also nourishing for the bones and can be enjoyed on a regular basis

3. Exercise

It is vital for healthy bones at any age and for osteoporosis prevention. The best exercise is the weight-bearing kind, which makes you work against gravity and stimulates the bones to renew themselves. These include weight training, hiking, jogging, walking, dancing, climbing stairs, tennis and jumping. Bouncing on a small trampoline or jumping rope provides the weight bearing force your bones need to build-up and stay strong.  Daily exercise improves bone health and also increases muscle strength, coordination, and balance, which are important for overall health.


4. Get outside in the sunshine

Vitamin D plays a key role in keeping the bones healthy by helping the body to absorb calcium and phosphorus from the food you eat. The combination of Vitamin D and calcium help to increase bone density. The best way to get vitamin D is by spending time outdoors and being active in the sun. It might be necessary to take a supplement if personal vitamin D levels are very low especially in countries where there is little sunshine.

 

5. Epsom salt bath for joints

A wonderful remedy for any muscle or joint ache is a relaxing Epsom Salt bath. The salts are high in magnesium sulfate, which is easily absorbed through the skin to provide quick relief and reduce inflammation. Add two cups of the salts to hot bathwater and soak for 10 minutes.

 

SHA MAGAZINE

Subscribe to our newsletter

Stay up to date every month with all the latest articles in health, wellness and healthy nutrition
Send this to a friend