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Smart Meal Choices for Building Stronger Bones

By Donna Stark

Usually, when people think about eating healthy food, they think it’s all about maintaining or losing weight, but that is only a small component of consuming a nutritious diet. Your body is actually very dependent on what you consume in so many ways. It needs the right balance of nutrients, vitamins, and minerals in order to function properly and at an optimal level. It also needs this balance to keep your muscles and bones strong and healthy.

Building Strong Bones

No matter how old you are, it’s important to pay attention to what you eat. In fact, it’s never too early to start focusing on eating the right foods that will help to keep your bones strong and healthy. Let’s take a look at some examples.

  • Yogurt - This easy grab-and-go snack provides calcium, Vitamin D, and protein
  • Milk - Milk is an excellent source of calcium and Vitamin D
  • Salmon - Get your daily recommended amount of Vitamin D (and omega-3s!) from your salmon
  • Spinach - Don’t skip out on this amazing green food because it’s packed with calcium, fiber, iron and Vitamin A
  • Grapefruit - This tart fruit has been shown to improve bone density and slow down the rate of bone loss
  • Sardines - These little superstars are packed with calcium and Vitamin D
  • Walnuts - Walnuts have been shown to help keep bones strong by decreasing the rate of bone breakdown
  • Cheese - Cheese is loaded with calcium, but you don’t need to eat an entire block of it … moderation is key with this food
  • Fortified foods – Foods such as orange juice and some cereals are fortified with Vitamin D and calcium

Maintaining Bone Strength

As we age, our bones become weaker and more brittle, but consuming a nutrient-dense diet can help avoid that! By eating foods rich in calcium and Vitamin D, you can build and preserve the strength of your body’s bones while also reducing the risk of osteoporosis and future problems. But don’t forget about exercise and strength-training too! Just like your bones need their nutrients, they also need to keep moving, and strength-training workouts at the gym are great for building and maintaining bone strength.

Bone health is essential for a long, happy life. Taking action now will make a huge difference with how you feel in the future, so give your bones, and the rest of your health a boost by incorporating a nutritious diet and a routine of exercise into your days. In addition to improving the way you feel now, you will also be preparing your body for a stronger future.

To learn more about your health, wellness, and fitness, seeyour local chiropractor at The Joint Chiropractic in Franklin, Tenn.

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